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Baked Sole with Mushroom Sauce

Heart.Foods's picture
  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
  Water 2 Tablespoon
  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)
  Pepper 1⁄8 Teaspoon

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.

Recipe Summary

Difficulty Level: 
Very Easy
Side Dish

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Average: 4.4 (15 votes)

Nutrition Rank

Nutrition Facts

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

Baked Sole With Mushroom Sauce Recipe