Sole with Parsley and Mint

== Description ==
Contributed by Healthy Recipes for Diabetic Friends Y-Group
* Source: The New American Heart Association Cookbook
* Prep Time: 20 Minutes
* Servings: 4 
== Ingredients ==
* vegetable oil spray
* 1 lb sole or other thin fish fillets
* 2 tbsp minced fresh parsley
* 1 tbsp chopped fresh mint
* 2 tsp acceptable vegetable oil
* 1 medium clove garlic, chopped, or ½ tsp bottled minced garlic
=== Sauce (optional) ===
* 1 tsp light margarine
* 1 green onion, chopped
* ½ cup dry white wine (regular or nonalcoholic)
* ¼ cup water
* ¼ tsp white pepper
== Directions ==
# Preheat broiler.
# Lightly spray a broiler pan and rack with vegetable oil spray.
# Rinse fish and pat dry with paper towels.
# Put fish on rack.
# In a small bowl, combine parsley, mint, oil, and garlic.
# Rub paste-like mixture on fish.
# Broil 4 inches from heat for 5 to 8 minutes, or until fish flakes easily with a fork.
=== Sauce ===
# For sauce, heat margarine in a nonstick skillet over medium-high heat, swirling to coat bottom.
# Saute green onion for 1 to 2 minutes; add pan juices from fish and remaining sauce ingredients.
# Heat thoroughly.
# Pour over fish. 
== Nutritional information ==
Per serving: 
* 139 Calories | 19g Protein | 4g Fat | 1g Carbs
* Exchanges: 2½ low-fat meat
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Category:Healthy Recipes for Diabetic Friends
Category:Dover sole Recipes
Category:Parsley Recipes
Category:Mint Recipes
Category:Garlic Recipes
Category:Green onion Recipes
Category:White wine Recipes