Recette
Nutrition facts
per 1 serving
Amount % DV*
Calories 260
Fat 7 g 11 %
Saturated 1,5 g
+ Trans 0 g
8 %
Polyunsaturated 2.5 g
Omega-3 0.5 g
Omega-6 2 g
 
Monounsaturated 2 g
Cholesterol 0 mg
Sodium 240 mg 10 %
Carbohydrates 8 g 3 %
  Fibres 2 g 8 %
  Sugars 1 g
Protein 34 g
Vitamin A 2 %
Vitamin C 8 %
Calcium 8 %
Iron 12 %
* DV = daily value

Sole dijonnaise

Time required: Less than 30 minutes
Yield : 4 servings Prep Time: 5 minutes
Level : Easy Cook Time: 8 minutes

INGREDIENTS

  • 60 mL (¼ cup) breadcrumbs
  • 60 mL (¼ cup) sesame seeds
  • 30 mL (2 tbsp.) chopped fresh parsley
  • 45 mL (3 tbsp.) plain yogurt
  • 15 mL (1 tbsp.) Dijon mustard
  • 4 sole fillets, about 150 g (5 oz.) each

PREPARATION

  • Preheat oven to 230°C (450°F).
  • Mix breadcrumbs, sesame seeds, and parsley in a bowl.
  • In a separate bowl, combine yogurt and Dijon mustard.
  • Place sole fillets on a baking sheet. 5. Brush fillets with Dijon-yogurt blend. Sprinkle with breadcrumb mixture.
  • Bake fish in the oven for 8 minutes, or until opaque.
  • Serve with mashed potatoes and carrot sticks.

This recipe was developed and tested by the Rachelle-Béry team of nutritionists.