Baked Sole with Mushroom Sauce
|Vegetable cooking spray||1|
|Reduced-calorie margarine||2 Teaspoon|
|Minced onion||3⁄4 Cup (12 tbs)|
|All purpose flour||1 Tablespoon|
|Sliced fresh mushrooms||1 Pound|
|Chablis/Other dry white wine||3 Tablespoon, divided|
|Thinly sliced green onions||1⁄4 Cup (4 tbs)|
|Sole fillets||24 Ounce (6 Fillets, 4 Ounce Each)|
Coat a large nonstick skillet with cooking spray; add margarine.
Place over medium-high heat until margarine melts.
Add onion; saute until tender.
Add flour; cook 1 minute, stirring constantly.
Add mushrooms, water, and 1 tablespoon wine.
Cook over medium heat 5 to 7 minutes or until mushrooms are tender, stirring constantly, and adding 1 tablespoon water, if necessary, to prevent sticking.
Stir in green onions.
Remove from heat; cover and set aside.
Arrange fillets in a 13- x 9- x 2-inch baking dish coated with cooking spray.
Drizzle with remaining 2 tablespoons wine, and sprinkle with pepper.
Cover and bake at 400° for 10 to 12 minutes or until fish flakes easily when tested with a fork.
Transfer fillets to a serving platter, using a slotted spoon; set aside, and keep warm.
Combine pan drippings with mushroom mixture in skillet.
Bring to a boil over medium-high heat, stirring constantly.
Spoon sauce over fillets.
Serving size: Complete recipe
Calories 1441 Calories from Fat 118
% Daily Value*
Total Fat 13 g20.5%
Saturated Fat 2.7 g13.4%
Trans Fat 0 g
Cholesterol 329.2 mg109.7%
Sodium 653.8 mg27.2%
Total Carbohydrates 150 g50.1%
Dietary Fiber 5.6 g22.3%
Sugars 8.9 g
Protein 144 g288.5%
Vitamin A 19.1% Vitamin C 48.6%
Calcium 15.5% Iron 33.1%
*Based on a 2000 Calorie diet