Amount
Ingredient
Preparation



1
each
tomato

thickly sliced



1
each
sole

fillet, about 5 oz/140 g



1/2
teaspoon
oil

olive



1/2
teaspoon
lemon

juice



2
teaspoons
dill weed

or basil, fresh, chopped OR 1/4 ts dried basil, dill, parsley



1
x
pepper

freshly ground, to taste

 Serve with a green vegetable along with potatoes, rice or bread.

On microwave-safe plate, arrange tomato slices in single layer. Arrange fish to cover tomatoes; drizzle with oil and lemon juice. Sprinkle with dill or basil and pepper to taste.
  
Cover with vented plastic wrap; microwave at high (1%) power for 3 minutes or until fish is almost opaque and flakes easily when tested with a fork.  Remove from oven and let stand for 1 minute.  

If necessary, pour off excess liquid from plate.  

Makes 1 serving.  Double ingredients and microwave 4-5 min on one plate for 2 servings.
  
CONVENTIONAL OVEN METHOD: In shallow baking dish arrange fish; cover with sliced tomato.  Drizzle with oil and lemon juice. Sprinkle with dill or basil and pepper to taste.  Bake in 4F oven for 12 minutes or until fish is almost opaque and flakes easily when tested with a fork.