Ww Core Sole
Elevate your weeknight dinner routine with this effortless and flavorful WW Core Sole recipe, a healthy and satisfying dish perfect for weight-conscious food lovers. Featuring tender sole fillets baked to perfection in a zesty lemon and herb marinade, this dish comes together in just 20 minutes. The combination of fresh parsley, paprika, and minced garlic enhances the delicate flavor of the fish, while a touch of olive oil keeps it light and guilt-free. Served with vibrant lemon wedges, this low-calorie meal pairs beautifully with steamed vegetables or a crisp green salad. Ideal for those following Weight Watchers or seeking a wholesome seafood option, this recipe is your ticket to a delightful, hassle-free dinner.
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Ingredients
- 4 fillets (4-5 oz each) sole fillets
- 2 tablespoons lemon juice
- 1 teaspoon olive oil
- 2 cloves (minced) garlic
- 3 tablespoons (finely chopped) fresh parsley
- 0.5 teaspoons paprika
- 0.25 teaspoons salt
- 0.25 teaspoons black pepper
- 1 spray cooking spray
- 4 pieces lemon wedges
Directions
Step 1
Preheat your oven to 375°F (190°C).
Step 2
Lightly spray a baking dish with cooking spray to prevent sticking.
Step 3
Pat the sole fillets dry with a paper towel. Arrange them in a single layer in the prepared baking dish.
Step 4
In a small bowl, whisk together the lemon juice, olive oil, minced garlic, chopped parsley, paprika, salt, and black pepper.
Step 5
Evenly pour the lemon and herb mixture over the sole fillets, ensuring they are well-coated.
Step 6
Bake uncovered in the preheated oven for 9-11 minutes or until the fish flakes easily with a fork. Cooking times may vary based on the thickness of the fillets.
Step 7
Carefully transfer the cooked sole to serving plates.
Step 8
Garnish with additional fresh parsley and serve with lemon wedges for extra brightness.
Step 9
Enjoy your light, delicious, and WW Core-friendly dish!
Nutrition Facts
| Serving size | (548.9g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 475.2 |
| Total Fat 21.4g | 0% |
| Saturated Fat 3.6g | 0% |
| Polyunsaturated Fat 1.3g | |
| Cholesterol 203.4mg | 0% |
| Sodium 870.7mg | 0% |
| Total Carbohydrate 7.4g | 0% |
| Dietary Fiber 1.8g | 0% |
| Total Sugars 1.7g | |
| Protein 64.3g | 0% |
| Vitamin D 452IU | 0% |
| Calcium 130.7mg | 0% |
| Iron 2.5mg | 0% |
| Potassium 1564.8mg | 0% |
Source of Calories