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Lemon Sole Blanketed In Mushrooms

Healthy.Eater's picture
  Sole fillets 20 Ounce (Four 5 Ounce Fillets)
  Butter/Margarine 1 Tablespoon
  Mushrooms 12 Ounce, thinly sliced (About 3 3/4 Cups)
  Dry white wine/Water 2 Tablespoon
  Flour 2 Tablespoon
  Evaporated milk 12 Ounce (1 Can)
  Low sodium tomato paste 2 Tablespoon
  Green onion with tops 1⁄2 Cup (8 tbs), thinly sliced
  Pepper 1⁄4 Teaspoon (Black Or White)

1 Preheat the oven to 350°F. Lightly grease a 9" x 9" x 2" baking pan. Arrange the fish fillets in the baking pan, skinned side down, and set aside.
2 In a 10-inch nonstick skillet, heat the butter over moderate heat until bubbling. Add the mushrooms and saute for 1 minute. Stir in the wine and cook, covered, for 3 minutes or until the mushrooms are almost tender. Blend in the flour and cook, stirring, for 1 minute. Slowly add the milk and cook, stirring constantly, for about 5 minutes or until thickened and smooth.
3 Remove the skillet from the heat and stir in the tomato paste, green onions, and pepper. Spoon the mushrooms and sauce over the fish fillets and bake, uncovered, for 6 minutes or until the fish flakes easily when tested with a fork. Transfer the fish to warm dinner plates and spoon some sauce over each fillet.

Recipe Summary

Main Dish

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Nutrition Rank

Nutrition Facts

Serving size: Complete recipe

Calories 1305 Calories from Fat 407

% Daily Value*

Total Fat 46 g71.1%

Saturated Fat 25.1 g125.6%

Trans Fat 0 g

Cholesterol 403.1 mg134.4%

Sodium 853 mg35.5%

Total Carbohydrates 72 g24.1%

Dietary Fiber 5.5 g22%

Sugars 40.9 g

Protein 145 g289.6%

Vitamin A 55.5% Vitamin C 65.7%

Calcium 103.3% Iron 36.4%

*Based on a 2000 Calorie diet


Lemon Sole Blanketed In Mushrooms Recipe