From Light & Tasty

Looking for a low-carb supper that’s ready in a pinch? Our Test Kitchen comes to your aid with buttery sole. The moist fillets are covered with golden bread crumbs and topped with a rich sauce.


INGREDIENTS



* 3 tablespoons reduced-fat mayonnaise
* 3 tablespoons grated Parmesan cheese, divided
* 2 teaspoons mustard seed
* 1/4 teaspoon pepper
* 4 sole fillets (6 ounces each)
* 1 cup soft bread crumbs
* 1 green onion, finely chopped
* 1/2 teaspoon ground mustard
* 2 teaspoons butter, melted


SERVINGS 4
CATEGORY Lower Fat
METHOD Broiled
PREP 10 min.
COOK 5 min.
TOTAL 15 min.


DIRECTIONS




Combine the mayonnaise, 2 tablespoons Parmesan cheese, mustard seed and pepper; spread over tops of fillets. Place on a broiler pan coated with nonstick cooking spray. Broil 4 in. from the heat for 3-5 minutes or until fish flakes easily with a fork.
    Meanwhile, in a small bowl, combine the bread crumbs, onion, ground mustard and remaining Parmesan cheese; stir in butter. Spoon over fillets; spritz topping with nonstick cooking spray. Broil 1-2 minutes longer or until golden brown. Yield: 4 servings.

 



NUTRITIONAL INFO




Nutritional Analysis: 1 fillet equals 267 calories, 10 g fat (3 g saturated fat), 94 mg cholesterol, 378 mg sodium, 8 g carbohydrate, 1 g fiber, 35 g protein. Diabetic Exchanges: 5 lean meat, 1 fat, 1/2 starch.