This week's recipe is perfect for the Lenten season. Heavenly Sole consists of fillet of sole (or other mild, boneless white-fleshed fish) that is baked, topped with a mixture of Parmesan, mayonnaise and butter, and broiled until golden brown. It's really delicious, but the rich topping turns a normally healthful fish entree into a high-fat splurge. Each serving contains 17 grams of fat.
For this recipe, we:
• Replaced 1/4 cup butter or margarine with 21/2 tablespoons of a butter-flavored light (5 grams fat per tablespoon) margarine such as I Can't Believe It's Not Butter Light.
• Reduced the amount of "real" mayonnaise from 3 tablespoons to 1 and added 2 tablespoons low-fat (2 grams per tablespoon) mayonnaise, such as Hellmann's Just 2 Good.
• Kept the full 1/2 cup Parmesan.
Results were excellent. Our rehabbed topping browned a little darker than the original, but both were equally appealing. Thanks to the combination of mayonnaises and the strong Parmesan flavor, no one could detect any difference in taste. Reduced to 8 grams of fat, this fish dish is truly "heavenly."
Tip: Sole is a seasonal fish and tends to be rather expensive. We tested our recipe with flounder, and it worked well.
Heavenly Sole
2 pounds fillet of sole, flounder, or other mild, white-fleshed fish
2 tablespoons lemon juice
1/2 cup grated Parmesan cheese
21/2 tablespoons light (5 grams fat per tablespoon) butter-flavored margarine
1 tablespoon regular mayonnaise
2 tablespoons low-fat (2 grams per tablespoon) mayonnaise
3 tablespoons chopped onion
1/4 teaspoon salt
Dash Tabasco sauce
Lightly spray cookie sheet with vegetable oil spray. Place fillets on prepared sheet; brush with lemon juice and let stand 10 minutes. In small bowl, combine cheese, margarine, mayonnaises, onion, salt and Tabasco sauce. Broil fish 4 inches from heat source for 6 to 8 minutes.
Remove from oven; spread fish with cheese mixture. Return fish to oven and broil 2 to 3 minutes longer. Makes 6 servings.
Before and after
Values based on 1 serving (1/6 of recipe)
| Heavenly Sole | Adapted |
| Calories | 288 | 217 |
| Fat | 17 g | 8 g |
| Carbohydrate | 1 g | 3 g |
| Sodium | 462 mg | 442 mg |
| Fiber | 1 g | 1 g |
| Cholesterol | 103 mg | 79 mg |
| Calories | | |
| from fat | 54% | 36% |
Nutritionists recommend those on daily 2,000-calorie diet limit their fat consumption to 65 g or less, cholesterol to 300 mg or less and sodium to 2,400 mg or less per day.
Karen Weber, Pat Streicher and Ellen Illig are registered dieticians at Jewish Hospital's Cholesterol Center. To have your recipes rehabbed, send them to: Recipe Rehab, The Jewish Hospital Cholesterol Center, 3200 Burnet Ave., Cincinnati 45229.
