Broiled Dijon Crusted Sole with Lemons
Prep time: 5min
Total time: 15min
Serves 4
8
Wild Sole Fillets, thawed
0
1/2 tsp
salt
2 mL
2 tbsp
Whole Grain Dijon Prepared Mustard
30 mL
1/4 cup
fresh Dill, coarsely chopped
60 mL
Pepper to taste
4 slices
lemon, 1/4 in. (5 mm) thick
0
2 fillets
calories
120
fat
1.5 g
carbs
5 g
protein
22 g
cholestrol
55 mg
fibre
1 g
sodium
690 mg
Directions
-
Place rack in top position of oven. Preheat broiler. Pat fish dry with paper towel and place on a foil-lined baking sheet. Season each fillet with salt and spread with mustard using the back of a spoon; sprinkle with dill and pepper.
-
Place lemon slices next to the fish in a single layer. Broil for 8 to 12 min., or until fish is opaque and lemons are lightly charred and juicy. Serve fish with lemon for squeezing.
Tip
High-heat cooking gives lemons a beautiful sweetness that pairs nicely with mild-flavoured sole.