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Saucy Sole In Wine

Microwave.Lady's picture
  Frozen sole fillets 1 Pound, thawed
  All purpose flour 2 Teaspoon
  Dry white wine/Water 1⁄3 Cup (5.33 tbs)
  Salt 1⁄2 Teaspoon
  Green onions 2 , sliced
  Dried parsley flakes 1 Teaspoon
  Bay leaf 1⁄2

1. Arrange fillets in 1 1/2-quart (10x6) glass baking dish with thick edges toward outside of dish. Combine flour and wine in small mixing bowl. Add salt, onions, parsley and bay leaf. Pour over fillets. Cover with plastic wrap.
2. Microwave on HIGH for 4 minutes. Spoon sauce over fish again; recover, and continue cooking on HIGH for 3 to 4 minutes or until fillets flake easily. Let stand, covered, 5 minutes before serving.

Recipe Summary

Main Dish

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Average: 4.2 (18 votes)

Nutrition Rank

Nutrition Facts

Serving size: Complete recipe

Calories 523 Calories from Fat 55

% Daily Value*

Total Fat 6 g9.6%

Saturated Fat 0.04 g0.18%

Trans Fat 0 g

Cholesterol 220 mg73.3%

Sodium 1476.8 mg61.5%

Total Carbohydrates 14 g4.7%

Dietary Fiber 2.8 g11%

Sugars 1.7 g

Protein 83 g165.4%

Vitamin A 30% Vitamin C 28.8%

Calcium 10.2% Iron 34.8%

*Based on a 2000 Calorie diet

Saucy Sole In Wine Recipe