realistic recipes for a nutritious kitchen

Broiled Sole With Mustard And Thyme

Mustard Thyme Sole

Broiled Mustard and Thyme Sole – Clean & Delicious®

It’s been a while since I’ve shared a recipe just for the love of sharing a recipe!

This is a super quick and simple recipe that I found in How-To Cook Everything by Mark Bittman (which is a great resource cookbook to have on hand for everyday, whole food meals, that don’t take too much time to make).

I love making white fish during the week for two reasons; it cooks crazy quick and both of my kids will gobble it up faster than I can get it on the table!

Pair that with delicious and nutritious and we’ve got ourselves a win-win-win-win. Phew… now, that’s my kind of meal!

So tell me… do you like to make fish at home?  What are some of your favorite ways to prepare your fish?  What time-saving tips and techniques do you find helpful when it comes to making fish for a weekday dinner?

Broiled Sole With Mustard And Thyme

Yield: 4 servings

Prep Time: 5 minutes

Cook Time: 5 minutes

Total Time: 10 minutes

Ingredients:

  • 1.5 lbs sole fillets
  • 1 tsp olive oil
  • 1/3 cup dijon mustard
  • 1 tbsp honey
  • 1/2 tsp dried thyme
  • 1 tbsp lemon juice

Directions:

Preheat the broiler on high.

Place the oven rack as close to the broiler as possible.  The oven should be very hot.

Use the olive oil to lightly grease a rimmed baking sheet (you could also give it a coat of cooking spray if you prefer).

In a small bowl combine; mustard, honey, thyme, and lemon juice.

Lay the sole on the baking sheet and brush the top of each fillet with the mustard and thyme mixture.

Place the sole under the broiler for 2 to 3 minutes or until just cooked though.  It will cook very fast!

Remove fish and serve with some fresh lemon wedges.  Enjoy!

Makes 4 servings.

Nutritional Analysis

Calories: 188; Total Fat: 3.2g; Saturated Fat: 0.7g; Cholesterol: 82mg; Carbohydrate: 6.8g; Dietary Fiber: 0g; Sugars: 4.3g; Protein: 32.1g

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One Response to “Broiled Sole With Mustard And Thyme”

  1. #
    1
    Aggie — May 14, 2012 @ 6:04 pm

    I love making fish at home! I seem to stick with just a few reliable recipes in rotation though, this one drew me in, looks delicious!
    I have yet to try sole!

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