My Steamed Sole And Vegetables Recipes
MY STEAMED SOLE AND VEGETABLES
Make and share this My Steamed Sole and Vegetables recipe from Food.com.
Provided by loveleesmile
Categories Very Low Carbs
Time 45m
Yield 4 serving(s)
Number Of Ingredients 9
Steps:
- Combine 3 tablespoons soy sauce, wine, onion powder, sugar and ginger in shallow pan; add fillets, turning to coat both sides well. Let stand 10 minutes; turn over once.
- Meanwhile, toss carrot and zucchini with remaining soy sauce; pour off excess sauce. Turn vegetables out onto 8-inch round heatproof plate.
- Remove fillets from marinade; spread out flat and sprinkle with 2 tablespoons green onions. Starting at thinner end, roll up fillet, jellyroll fashion; arrange, seam side down, on vegetables.
- Place plate on large steamer rack set in large pot or wok of boiling water. (Do not allow water level to reach plate.) Steam, covered, 12 minutes, or until fish flakes easily with fork.
- Sprinkle remaining 1 tablespoons green onions evenly over fish.
Nutrition Facts : Calories 189.5, Fat 2.1, SaturatedFat 0.5, Cholesterol 78.2, Sodium 1156.5, Carbohydrate 6.1, Fiber 1.4, Sugar 2.9, Protein 33.5
SOLE STEAMED WITH TOMATO-LEEK SAUCE
Steps:
- Heat the olive oil in a skillet with a lid over medium heat. Stir in the leeks and garlic, cook and stir 3 minutes until the leeks begin to soften. Pour in the white wine, and bring to a simmer, then add the tomatoes, chicken broth, thyme, and dill weed. Simmer, uncovered, until the liquid reduces to half.
- Lay the sole filets on top of the vegetables, and cover the skillet. Cook until the fish is opaque, and flakes easily with a fork, about 10 minutes. Ladle the sauce over the sole to serve.
Nutrition Facts : Calories 328.1 calories, Carbohydrate 15.9 g, Cholesterol 89.2 mg, Fat 9.3 g, Fiber 3.2 g, Protein 34.2 g, SaturatedFat 1.5 g, Sodium 160.5 mg, Sugar 7.2 g
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