Chilled Sole Platter
|Fresh sole fillets/Fresh flounder fillets||24 Ounce (6 Fillets, 4 Ounce Each)|
|For herbed yogurt sauce|
|Plain low-fat yogurt||8 Ounce (1 Container)|
|Chopped parsley||1⁄4 Cup (4 tbs)|
|Chopped green onions||1⁄4 Cup (4 tbs)|
|Ground white pepper||1⁄8 Teaspoon|
|Mayonnaise||1⁄3 Cup (5.33 tbs)|
|Cucumber||1 Small, unpeeled|
|Nectarines||4 , unpeeled, halved, pitted and cut into 1-inch chunks|
1 In a large skillet, place a wire rack that fits on the bottom.
2 Add water just below the rack.
3 Carefully fold the fish fillets in half and place them on a pie plate or heatproof plate.
4 Arrange the plate on the rack and cover.
5 Bring to a boil over medium-high heat.
6 Lower the heat and simmer for 8 to 10 minutes.
7 Gently transfer the fish to a plate using a spatula.
8 Place in the refrigerator and chill.
9 Meanwhile, prepare the Herbed Yogurt Sauce: In a blender container, add one-fourth of the yogurt, 1/4 cup parsley, the green onion, salt and pepper.
10 Blend until smooth.
11 In a small bowl, blend mayonnaise and remaining yogurt with a wire whisk until smooth.
12 Add in the yogurt-herb mixture, whisking just until well blended.
13 Place in the refrigerator.
14 Cut the cucumber lengthwise in half.
15 Using a spoon, remove and discard seeds.
16 Trim the ends and on the diagonal, cut each half crosswise, into 1/8 inch thick slices.
17 On chilled platter, place nectarine.
18 Arrange fish fillets on the nectarines and spoon 2 tablespoons sauce over each fillet.
19 Garnish with cucumber and parsley and pass the remaining sauce along.
Calories 260 Calories from Fat 107
% Daily Value*
Total Fat 12 g18.3%
Saturated Fat 1.6 g8%
Trans Fat 0 g
Cholesterol 65.4 mg21.8%
Sodium 257.2 mg10.7%
Total Carbohydrates 14 g4.5%
Dietary Fiber 2 g8%
Sugars 10.4 g
Protein 25 g49.2%
Vitamin A 16.7% Vitamin C 22.4%
Calcium 10.4% Iron 5.5%
*Based on a 2000 Calorie diet