SOLE WITH LEMON-BUTTER SAUCE
Lemon slices help keep the fish moist during cooking. For a simple sauce, we combined lemon juice, white wine, and butter.
Provided by Martha Stewart
Categories Food & Cooking Ingredients Seafood Recipes
Time 20m
Number Of Ingredients 6
Steps:
- Place wine in a large, lidded skillet. Fold each sole fillet into thirds. Arrange in skillet; season with coarse salt and ground pepper. Lay two overlapping lemon slices on each piece of fish.
- Bring wine to a boil; reduce heat to medium-low. Cover; simmer gently until fish is opaque throughout, 3 to 5 minutes. With a spatula, transfer fish to serving plates.
- Return liquid in skillet to a boil; cook until reduced to 1/3 cup, 1 to 2 minutes. Add lemon juice; remove from heat. Whisk in butter until smooth. Season with salt; strain, if desired. Serve with fish; garnish with fresh herbs and pepper, if desired.
Nutrition Facts : Calories 287 g, Fat 11 g, Fiber 2 g, Protein 38 g
SOLE WITH SHRIMP SAUCE
"I found this recipe 30 years ago when my husband was in the Army. I tweaked it to cut down on butter and flour, but it's as good as the original. We love it and eat it often." -Laura McDowell, Lake Villa, Illinois
Provided by Taste of Home
Categories Dinner
Time 40m
Yield 4 servings.
Number Of Ingredients 15
Steps:
- Place fillets in a 15x10x1-in. baking pan coated with cooking spray; sprinkle with seasonings. In a large nonstick skillet coated with cooking spray, cook mushrooms over medium heat until tender. Spoon over fish. , Bake at 350° for 10-15 minutes or until fish flakes easily with a fork. Meanwhile, in the same skillet, cook onion in butter over medium heat until tender. Stir in the flour, salt, paprika and pepper until blended. , Gradually stir in milk and broth. Bring to a boil; cook and stir for 1-2 minutes or until thickened. Stir in the shrimp, 3 tablespoons cheese, parsley and basil; heat through. Spoon sauce over fish; sprinkle with cayenne and remaining cheese.
Nutrition Facts : Calories 338 calories, Fat 9g fat (4g saturated fat), Cholesterol 224mg cholesterol, Sodium 741mg sodium, Carbohydrate 9g carbohydrate (4g sugars, Fiber 1g fiber), Protein 52g protein. Diabetic Exchanges
BROILED SOLE IN LIGHT CREAM SAUCE
From "The South Beach Diet" copyright 2003. Phase Two recipe. I have heard that the "White Wine Worcestershire Sauce" has been re-marketed and is now called "Chicken Marinade."
Provided by WendyMaq
Categories < 15 Mins
Time 15m
Yield 4 serving(s)
Number Of Ingredients 4
Steps:
- Place the spread in a medium saucepan.
- Whisk in the Worcestershire sauce, bring it to a boil and reduce the sauce slightly.
- Stir in the half & half and keep warm.
- Meanwhile, preheat the broiler and place the fish on an unheated rack in a broiler pan.
- Broil 4-6" from heat and for 2-6 minutes or until fish flakes easily.
- Remove fish to a serving platter and spoon the sauce over the fish.
Nutrition Facts : Calories 123.1, Fat 3.4, SaturatedFat 0.8, Cholesterol 74.1, Sodium 504.4, Carbohydrate 1.4, Sugar 0.8, Protein 20.6
SOLE MEUNIERE WITH BROWNED BUTTER CAPER SAUCE
Steps:
- Season fillets with salt and pepper.
- Heat 2 tablespoons clarified butter in each of 2 large saute pans.
- Dredge fillets in flour, shaking off any excess flour. Place fillets in saute pans and cook over medium heat for 2 to 3 minutes per side, until golden brown and crispy. Remove fillets from pans and transfer on to a platter, sprinkle with parsley. Cover with foil.
- Remove remaining butter from one of the skillets and add the fresh butter. Heat until the butter begins to brown. Remove from heat and stir in lemon juice and capers. Pour sauce over fish and serve. Garnish with lemon slices.
BROILED SOLE IN LIGHT CREAM SAUCE
You're out of the kitchen in less than 10 minutes with a rich fish dish. Phase 2 of the South Beach Diet couldn't be easier.
Provided by Allrecipes Member
Yield 4
Number Of Ingredients 4
Steps:
- Place the spread or spray in a medium saucepan. Whisk in the Worcestershire sauce, bring it to a boil and reduce the sauce slightly. Stir in the half-and-half and keep warm.
- Meanwhile, preheat the broiler and place the fish on an unheated rack in a broiler pan. Broil 4 to 6 inches from the heat and cook for 2 to 6 minutes, or until it flakes easily. Remove the fish to a serving platter and spoon the sauce over the fish.
Nutrition Facts : Calories 183.8 calories, Carbohydrate 13.5 g, Cholesterol 61.1 mg, Fat 9.5 g, Protein 21.9 g, SaturatedFat 1.8 g, Sodium 808.3 mg, Sugar 12.9 g
BROILED SOLE FILLETS WITH GARLIC HERB SAUCE
Make and share this Broiled Sole Fillets With Garlic Herb Sauce recipe from Food.com.
Provided by swirlycinnacakes
Categories Very Low Carbs
Time 30m
Yield 4 serving(s)
Number Of Ingredients 6
Steps:
- Preheat the broiler.
- Grease a baking sheet.
- Whisk together the oil, lemon juice, garlic and parsley in a small bowl.
- Season to taste with salt and pepper.
- Arrange the fillets on the prepared baking sheet.
- Drizzle with some of the flavored oil.
- If the fillets are less than 1/4 inch thick, broil for 2 to 4 minutes, until the fish is firm and barely cooked through.
- If the fillets are thicker, broil for 8 to 10 minutes per inch of thickness.
- Serve hot.
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