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Add a photoServings: 4
Ingredients
- 4 lrg Sole fillets
- 1/4 c. Nonfat lowfat milk
- 1/2 c. Whole-wheat pastry flour or possibly
- Â Â Unbleached white flour
- 1 tsp Unsalted butter
- 1 tsp Safflower oil
- 3/4 c. Minced mushrooms
- 1/4 c. Slivered almonds
- 1 tsp Minced chives
- 1 tsp Chopped parsley
- Â Â Juice of 1 medium lemon
Directions
- 1. Preheat oven to 200 degrees F. Dredge Sole in lowfat milk and then in flour. In a large skillet over medium-high heat, heat butter with oil and lightly saute/fry flour-coated fish till browned. Transfer to a platter and keep hot in oven.
- 2. In the same pan, using drippings from sauteing fish, saute/fry mushrooms till soft. Add in a small amount of water, if needed, to prevent sticking.
- Add in almonds, chives, parsley, and lemon juice. Heat through, then pour over Sole and serve immediately.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 196g | |
| Recipe makes 4 servings | |
| Calories 191 | |
| Calories from Fat 48 | 25% |
| Total Fat 5.42g | 7% |
| Saturated Fat 1.25g | 5% |
| Trans Fat 0.0g | |
| Cholesterol 81mg | 27% |
| Sodium 139mg | 6% |
| Potassium 675mg | 19% |
| Total Carbs 1.81g | 0% |
| Dietary Fiber 0.5g | 2% |
| Sugars 1.11g | 1% |
| Protein 32.22g | 52% |
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