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Dilly Sole

Estimated Nutritional Profile
Nutrient Quantity
Protein (g)49.0765
Energy (kCal)359.057
Carbohydrates (g)11.2609
Total fats (g)13.8863
Temporal Sequence of Cooking Processes
Early Stage
Middle Stage Processes
    Late Stage
    Utensils Used
    | 1. Preheat oven to 450 F; spray an eight-inch baking dish with nonstick cooking spray and set aside. | 2. With paper towel, pat fish dry. | 3. Spread mayo on the broad half of each fillet and season with the salt and pepper. | 4. Tear toast into pieces and place in a food processor; whirl toast until it is in crumbs. | 5. With processor running, drop garlic clove down chute and let process until chopped. | 6. Add butter, dill and lemon zest to processor and process until combined. | 7. Sprinkle this crumb mixture evenly over the fillets where you spread the mayo, then fold the narrow end of the fillets over the crumb mixture to form a roll. | 8. Place in prepared pan and bake in preheated oven for 10 minutes, or until the sole flakes when tested with a fork. | 9. Serve with steamed rice, broccoli, and fresh lemon wedges. | ---------------------------------------------------------------------------
    Estimated Nutritional Profile for Ingredients
    Ingredient Name Quantity Unit State Energy (kcal) Carbohydrates Protein (g) Total Lipid (Fat) (g)
    sole fillet 1/2 201.7338 0.0 44.8801 1.1333
    mayonnaise 1 tablespoon 54.15 0.0 0.0555 6.0
    salt 1/4 teaspoon - - - -
    black pepper 1/4 teaspoon ground 1.4432 0.3677 0.0597 0.0187
    wheat bread 1/2 slice toasted - - - -
    garlic 1 clove 4.47 0.9918 0.1908 0.015
    butter 2 teaspoons 57.0 2.6189999999999998 1.781 4.8
    dill 2 tablespoons chopped 40.26 7.2824 2.1094 1.9193
    lemon zest 1 teaspoon grated 201.7338 0.0 44.8801 1.1333

    - Means that suitable USDA nutrition profile could not be mapped for this ingredient-unit combination.



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