ROASTED FISH WITH LIGHT HERB SAUCE
An easy sauce with the flavors of Provence makes fish fillets into a meal worthy of company. I like to add steamed rice and sautéed spinach to complete the plate. The recipe works with many types of fish such as cod, flounder, sole, trout, tilapia or catfish. -Suzanne Banfield, Basking Ridge, New Jersey
Provided by Taste of Home
Categories Dinner
Time 25m
Yield 4 servings.
Number Of Ingredients 9
Steps:
- Place the fillets in a greased 15x10x1-in. baking pan. Brush with oil; sprinkle with salt and pepper. Bake at 450° for 14-18 minutes or until fish flakes easily with a fork., Meanwhile, in a small saucepan over medium heat, cook and stir shallot and herbes de Provence in butter until shallot is tender. Stir in marinade for chicken; cook and stir for 1 minute. Add cream; cook and stir 1 minute longer. Spoon over fish.
Nutrition Facts : Calories 222 calories, Fat 7g fat (3g saturated fat), Cholesterol 109mg cholesterol, Sodium 726mg sodium, Carbohydrate 5g carbohydrate (3g sugars, Fiber 0 fiber), Protein 33g protein. Diabetic Exchanges
BROILED SOLE FILLETS WITH GARLIC HERB SAUCE
Make and share this Broiled Sole Fillets With Garlic Herb Sauce recipe from Food.com.
Provided by swirlycinnacakes
Categories Very Low Carbs
Time 30m
Yield 4 serving(s)
Number Of Ingredients 6
Steps:
- Preheat the broiler.
- Grease a baking sheet.
- Whisk together the oil, lemon juice, garlic and parsley in a small bowl.
- Season to taste with salt and pepper.
- Arrange the fillets on the prepared baking sheet.
- Drizzle with some of the flavored oil.
- If the fillets are less than 1/4 inch thick, broil for 2 to 4 minutes, until the fish is firm and barely cooked through.
- If the fillets are thicker, broil for 8 to 10 minutes per inch of thickness.
- Serve hot.
BROILED SOLE IN LIGHT CREAM SAUCE
From "The South Beach Diet" copyright 2003. Phase Two recipe. I have heard that the "White Wine Worcestershire Sauce" has been re-marketed and is now called "Chicken Marinade."
Provided by WendyMaq
Categories < 15 Mins
Time 15m
Yield 4 serving(s)
Number Of Ingredients 4
Steps:
- Place the spread in a medium saucepan.
- Whisk in the Worcestershire sauce, bring it to a boil and reduce the sauce slightly.
- Stir in the half & half and keep warm.
- Meanwhile, preheat the broiler and place the fish on an unheated rack in a broiler pan.
- Broil 4-6" from heat and for 2-6 minutes or until fish flakes easily.
- Remove fish to a serving platter and spoon the sauce over the fish.
Nutrition Facts : Calories 123.1, Fat 3.4, SaturatedFat 0.8, Cholesterol 74.1, Sodium 504.4, Carbohydrate 1.4, Sugar 0.8, Protein 20.6
BROILED SOLE IN LIGHT CREAM SAUCE
You're out of the kitchen in less than 10 minutes with a rich fish dish. Phase 2 of the South Beach Diet couldn't be easier.
Provided by Allrecipes Member
Yield 4
Number Of Ingredients 4
Steps:
- Place the spread or spray in a medium saucepan. Whisk in the Worcestershire sauce, bring it to a boil and reduce the sauce slightly. Stir in the half-and-half and keep warm.
- Meanwhile, preheat the broiler and place the fish on an unheated rack in a broiler pan. Broil 4 to 6 inches from the heat and cook for 2 to 6 minutes, or until it flakes easily. Remove the fish to a serving platter and spoon the sauce over the fish.
Nutrition Facts : Calories 183.8 calories, Carbohydrate 13.5 g, Cholesterol 61.1 mg, Fat 9.5 g, Protein 21.9 g, SaturatedFat 1.8 g, Sodium 808.3 mg, Sugar 12.9 g
SOLE WITH SHRIMP SAUCE
"I found this recipe 30 years ago when my husband was in the Army. I tweaked it to cut down on butter and flour, but it's as good as the original. We love it and eat it often." -Laura McDowell, Lake Villa, Illinois
Provided by Taste of Home
Categories Dinner
Time 40m
Yield 4 servings.
Number Of Ingredients 15
Steps:
- Place fillets in a 15x10x1-in. baking pan coated with cooking spray; sprinkle with seasonings. In a large nonstick skillet coated with cooking spray, cook mushrooms over medium heat until tender. Spoon over fish. , Bake at 350° for 10-15 minutes or until fish flakes easily with a fork. Meanwhile, in the same skillet, cook onion in butter over medium heat until tender. Stir in the flour, salt, paprika and pepper until blended. , Gradually stir in milk and broth. Bring to a boil; cook and stir for 1-2 minutes or until thickened. Stir in the shrimp, 3 tablespoons cheese, parsley and basil; heat through. Spoon sauce over fish; sprinkle with cayenne and remaining cheese.
Nutrition Facts : Calories 338 calories, Fat 9g fat (4g saturated fat), Cholesterol 224mg cholesterol, Sodium 741mg sodium, Carbohydrate 9g carbohydrate (4g sugars, Fiber 1g fiber), Protein 52g protein. Diabetic Exchanges
BROILED SOLE PARMESAN
This recipe is equally great for company or a weekday meal. It's fast and easy to make. The Parmesan cheese compliments the delicate flavor of the sole.
Provided by MMers
Categories Broil/Grill
Time 25m
Yield 6 serving(s)
Number Of Ingredients 8
Steps:
- Heat broiler.
- In medium bowl, stir together all ingredients except fish and lemon juice.
- Place sole fillets on broiler pan; sprinkle with lemon juice.
- Broil 3-4 inches from heat until fish flakes with a fork (about 3-5 minutes).
- Spread Parmesan mixture over fillets and broil until bubbly and golden brown (3-5 minutes).
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LEMON AND WHITE WINE BROILED SOLE - JAMIE GELLER
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- In a small saucepan, heat juice from 2 lemons, zest from 1 lemon, butter, wine and stock or water and bring to a boil.
- Season fish with salt and pepper and broil on high for 6 to 10 minutes or until flakey and cooked all the way through.
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- In a large nonstick frying pan, melt the butter over moderate heat. Sprinkle the sole with 1/2 teaspoon of the salt and the pepper. Dust the sole with the flour and shake off any excess. Put the sole in the pan and cook for 2 minutes. Turn and cook until just done, about 2 minutes longer. Remove the sole from the pan.
- Add the cream and lemon zest to the pan. Bring to a simmer and cook until starting to thicken, about 2 minutes. Stir in the remaining 1/4 teaspoon salt, the lemon juice, and parsley. Serve the sauce over the fish.
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