Ragout De Sole
|Skinless sole fillets/Flounder / orange roughy fillets||8 Ounce|
|Shelled shrimp||8 Ounce (Fresh Or Frozen)|
|Frozen cut asparagus||8 Ounce (1 Package)|
|Milk||3 Cup (48 tbs)|
|All purpose flour||2 Tablespoon|
|Sliced fresh mushrooms||1 Cup (16 tbs)|
|Green onion||1 , thinly sliced|
|Finely shredded orange peel||1⁄2 Teaspoon|
|White pepper||1⁄8 Teaspoon|
|Orange juice||2 Tablespoon|
|Cooked rice||1 Cup (16 tbs)|
Cut fish into 1-inch pieces.
Thaw shrimp, if frozen.
Cover and refrigerate fish and shrimp till needed.
Cook asparagus according to package directions, then drain and set asparagus aside.
In a large saucepan combine about 1/4p of the milk and flour till smooth, then stir in the remaining milk.
Add fish, shrimp, mushrooms, onion, orange peel, salt, and pepper.
Bring almost to boiling, then reduce heat.
Cover and simmer gently for 2 to 3 minutes or till fish is done and shrimp turn pink.
Do not boil.
Stir in cooked asparagus, rice, and orange juice, and heat through.
Serving size: Complete recipe
Calories 1285 Calories from Fat 271
% Daily Value*
Total Fat 30 g46.5%
Saturated Fat 14.3 g71.7%
Trans Fat 0 g
Cholesterol 521.4 mg173.8%
Sodium 1299.1 mg54.1%
Total Carbohydrates 128 g42.6%
Dietary Fiber 7.5 g29.8%
Sugars 40 g
Protein 129 g257.1%
Vitamin A 77.5% Vitamin C 177.3%
Calcium 101.1% Iron 72.2%
*Based on a 2000 Calorie diet