The lemon sole fillets in the pan are quick to prepare, tasty, and light.
… without flour and without the use of oil during cooking.
Sole is a lean fish and therefore suitable for a low-calorie diet.
I used thawed frozen sole fillets.
To be served with their broth, delicious.
- Difficulty: Easy
- Cost: Medium
- Preparation time: 10 Minutes
- Portions: 2 people
- Cooking methods: Stove
- Cuisine: Italian
Ingredients
- 10.5 oz sole
- as needed lemon juice
- as needed water (or vegetable broth)
- 1 pinch salt
- 1 pinch mixed peppercorns (with grinder)
- as needed parsley (chopped)
- 1 drizzle extra virgin olive oil (raw)
Preparation
I used thawed frozen sole fillets.
Move them to the fridge the night before.
Take the sole fillets out of the fridge at least half an hour before cooking.
Rinse the sole fillets under running water and let them drain in a colander.
In a large pan, pour a base of lemon juice and heat until it simmers.
Gently place the sole fillets in the pan without overlapping them or overlapping them as little as possible.
Cover the sole fillets with water or vegetable broth [about 3.4 oz depending on the width of the pan and the amount of broth desired].
Season with a pinch of salt and a pinch of pepper.
Continue cooking the sole fillets without turning them until they become uniformly white.
With the heat off, add the parsley and drizzle with a bit more lemon juice and a drizzle of oil.
Gently lift the sole fillets using a spatula for lasagna.
Plate.
Drizzle with the broth.
Your lemon sole fillets are ready.
Enjoy your meal!
Notes
Hyperglycemia, prediabetes and diabetes.
Here you will find dedicated recipes.
Remember:
• start the meal with a generous portion of vegetables [raw or cooked];
• a balanced meal must contain all nutrients: carbohydrates, proteins, fats & fibers;
• always prepare it respecting the proportions and food combinations indicated in your eating plan.
***
DO NOT COPY AND PASTE MATERIAL FROM THE BLOG in general and specifically ON SOCIAL PROFILES AND GROUPS [photos, ingredients, procedure – NOT EVEN AS A SUMMARY]: it is correct to share your photos of executed recipes indicating the source by linking the blog where the full recipe can be read.
FOR COPYRIGHT REASONS AND ALSO FOR THE AMOUNT OF WORK BEHIND IT.
Thank you.
