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Fillet Of Sole With Walnuts And White Wine

Heart.Foods's picture
  Vegetable oil spray 1
  Sole fillets 1 Pound
  Cayenne pepper 1 Dash
  Dry white wine 1⁄2 Cup (8 tbs)
  Homemade chicken broth/Commercial low-sodium variety /fish stock /clam juice 3⁄4 Cup (12 tbs)
  Vegetable oil 2 Tablespoon (acceptable)
  Flour 2 Tablespoon
  White pepper 1 Dash
  Skim milk 1⁄4 Cup (4 tbs)
  White wine 1⁄2 Cup (8 tbs)
  Chopped unsalted dry roasted walnuts 1⁄2 Cup (8 tbs)
  Fresh parsley sprigs 2 Tablespoon

Preheat oven to 325° F.
Lightly spray a shallow baking dish with vegetable oil.
Rinse fish and pat dry.
Place skinned fillets in prepared baking dish.
Add cayenne pepper, wine and broth.
Cover with foil and bake 20 minutes, or until tender.
Meanwhile, make the sauce.
Heat oil in a small saucepan over low heat.
Blend in flour and cook, but do not brown.
Add white pepper.
Increase heat to medium, pour in milk, broth and wine and stir constantly until mixture thickens.
Reduce heat, add walnuts and simmer 1 minute.
When fillets are done, remove them to a serving platter.
Pour sauce over fish and garnish with fresh parsley.

Recipe Summary

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Nutrition Rank

Nutrition Facts

Serving size: Complete recipe

Calories 1429 Calories from Fat 664

% Daily Value*

Total Fat 75 g114.7%

Saturated Fat 8.5 g42.5%

Trans Fat 0 g

Cholesterol 218.9 mg73%

Sodium 880.7 mg36.7%

Total Carbohydrates 41 g13.8%

Dietary Fiber 7.8 g31.1%

Sugars 6.4 g

Protein 102 g204.3%

Vitamin A 56.2% Vitamin C 80.8%

Calcium 26.1% Iron 42%

*Based on a 2000 Calorie diet


Fillet Of Sole With Walnuts And White Wine Recipe