Sole With A Light Creamy Shrimp Sauce Recipes

BROILED SOLE IN LIGHT CREAM SAUCE

Broiled Sole in Light Cream Sauce image

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

Ingredients

3 tablespoons I Can't Believe It's Not Butter® Spread
1 cup Lea & Perrins White Wine Worcestershire Sauce
1/4 cup fat-free half-and-half
4 sole fillets

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

SHRIMP-STUFFED SOLE

Shrimp-Stuffed Sole image

If you like stuffed fish, this recipe is the way to go. It's so easy to assemble and cooks in just a few minutes in the microwave. Try it with chicken instead of sole, if you prefer, for a meal that's equally good. -Robert Bishop, Lexington, Kentucky

Provided by Taste of Home

Categories Dinner

Time 15m

Yield 4 servings.

Number Of Ingredients 10

Ingredients

4 sole fillets, halved lengthwise
1 tablespoon lemon juice
1/8 teaspoon onion salt or onion powder
1/4 cup butter, melted, divided
1 can (6 ounces) small shrimp, rinsed and drained
1/3 cup milk
1/4 cup finely chopped celery
2 teaspoons minced fresh parsley
1 cup cubed bread, toasted
Dash paprika

Steps:

Sprinkle fillets with lemon juice and onion salt; set aside. Pour 2 tablespoons butter into an 8-in. square microwave-safe dish. Add the shrimp, milk, celery and parsley. Cover and microwave on high for 1 to 1-1/2 minutes or until celery is tender. Stir in bread cubes. , Spoon shrimp mixture onto fillets. Starting with a short side, roll up each and secure with toothpicks. Place in a greased shallow microwave-safe dish. Brush with remaining butter; sprinkle with paprika. , Cover and microwave on high for 4-6 minutes or until fish flakes easily with a fork. Let stand for 5 minutes before serving. Discard toothpicks.

Nutrition Facts : Calories 266 calories, Fat 8g fat (5g saturated fat), Cholesterol 188mg cholesterol, Sodium 769mg sodium, Carbohydrate 6g carbohydrate (2g sugars, Fiber 0 fiber), Protein 41g protein. Diabetic Exchanges

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