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Ingredients
- several fillets of sole
- worcestershire sauce
- fresh lemon juice
- lemon zest
- salt and pepper
- butter
- olive oil
View Full Recipe at Koko's Kitchen
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Nutrition Facts
| Amount Per Recipe | %DV |
|---|---|
| Recipe Size 704g | |
| Calories 641 | |
| Calories from Fat 106 | 17% |
| Total Fat 11.81g | 15% |
| Saturated Fat 4.39g | 18% |
| Trans Fat 0.0g | |
| Cholesterol 324mg | 108% |
| Sodium 557mg | 23% |
| Potassium 2413mg | 69% |
| Total Carbs 4.06g | 1% |
| Dietary Fiber 0.2g | 1% |
| Sugars 1.13g | 1% |
| Protein 123.06g | 197% |
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,%20and%20you%20can%20also%20find%20some%20gluten-free%20versions.%3C/p%3E%3Cp%3ESole%20is%20a%20very%20nice%20and%20light%20fish%20and%20it%20goes%20well%20with%20this%20recipe.%20It%20also%20contains%20less%20mercury%20than%20many%20other%20fish.%20I%20actually%20remove%20the%20heavy%20metals%20and%20mercury%20from%20my%20body%20with%20a%20twice%20weekly%20dosage%20of%20pills%20from%20my%20naturopath!%3C/p%3E%3Cp%3EWorcestershire%20Sole%3C/p%3E%3Cp%3ETake%20a%20bowl%20large%20enough%20to%20fit%20all%20of%20your%20sole%20fillets,%20and%20fill%20it%20with%20a%20mixture%20of%20worcestershire%20sauce%20and%20lemon%20juice,%20to%20taste.%20Season%20your%20sole%20with%20salt%20and%20pepper%20on%20either%20side.%20Let%20them%20marinade%20in%20the%20worcestershire%20mixture%20in%20the%20fridge%20for%20at%20least%2010%20minutes.%20Heat%20a%20large%20saute%20pan%20and%20coat%20the%20bottom%20with%20a%20mixture%20of%20olive%20oil%20and%20butter.%20Remove%20the%20sole%20from%20the%20marinade,%20but%20reserve%20it.%20Dredge%20the%20sole%20in%20flour%20and%20pan-fry%20the%20sole%20on%20either%20side.%20They%20can%20be%20cooked%20very%20quickly,%20depending%20on%20the%20thickness%20of%20your%20fillets-%20mine%20were%20done%20with%20less%20than%20a%20minute%20on%20each%20side.%20Remove%20the%20fish%20to%20a%20plate%20and%20add%20about%202%20oz%20of%20butter%20to%20your%20hot%20pan,%20add%20the%20reserved%20marinade%20and%20let%20it%20reduce%20and%20thicken%20slightly.%20Pour%20over%20your%20sole.%20Add%20plenty%20of%20lemon%20zest,%20and%20enjoy!%3C/p%3E%3Cp%3EAbout%20Koko%3C/p%3E%3Cp%3EHey,%20I'm%20Koko!%20I'm%20a%20certified%20raw%20foods%20chef%20and%20I%20love%20sharing%20healthy%20recipes%20and%20tips%20for%20living%20a%20vibrant%20life!%3C/p%3E%3Cp%3EView%20all%20posts%20by%20Koko%20%E2%86%92%3C/p%3E){kind=link}