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Sole Temptations
4 Large/8 Small fillets of lemon sole - skinned
Spring Onions - finely chopped
6 - 8 tomatoes - skinned and diced or 1 can of tomatoes
Dill - finely chopped
Salt and Pepper


Sole is an elegant but very satisfying fish and, prepared like this is equally appropriate for a dinner party or for someone counting calories!

Dish suitable for microwave use. Place Tomatoes and Herbs in Saucepan. Season. Simmer until sauce thickens (approx. 10 minutes) Meanwhile, season the sole fillets. Fold loosely and arrange in dish. Cover. Microwave on high for 5-6 minutes. Add fish juices to sauce. Spoon sauce over fillets Serve with salad or seasonal vegetables. You can substitute any flat fish fillets - plaice, white sole, brill, turbot, black sole. If preferred, steam or poach fish fillets.

Approximate calories per serving: 169

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Preparation Time: Serves:
Recipe Origin: Ireland
Submitted by:
Tom Harrington

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