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Ingredientes

Cost per serving $11.32 view details
  • 6 sm Sole fillets (12 ounce)
  • 1 1/2 tsp Mixed Dry Herbs
  • 1 can Lf Butter-Flavored Spray
  • 1/3 c. Dry white wine
  • 1/4 c. Fresh white breadcrumbs

Direcciones

  1. Preheat oven to 450 degrees. Spray quiche dish or possibly pie plate.
  2. Sprinkle fish with half of herbs. Season lightly with salt and pepper.
  3. Spray with butter-flavored spray well.
  4. Starting at 1 short side, roll up fillets into cylinders. Arrange seam side down in prepared dish. Sprinkle with remaining herbs. Season with salt and pepper. Pour wine around fish.
  5. Put breadcrumbs in a small bowl and spray till crumbs are proportionately coated. Sprinkle breadcrumbs over fish.
  6. Bake till fish is cooked through and toppings crisp, about 15 min.
  7. Using slotted spoon, transfer fish to plates. Strain sauce into small skillet. Bring to simmer over low heat. Spoon over fish.
  8. ** Boiled small red potatoes, plus sugar-snap peas, could round out this main course.
  9. Any hard fish fillet can be substituted.
  10. I do not know if this is what you want - but it is a very easy, very elegant, very low fat and very good recipe. Hope you can use it,

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Nutrition Facts

Amount Per Serving %DV
Serving Size 545g
Recipe makes 2 servings
Calories 556  
Calories from Fat 84 15%
Total Fat 9.41g 12%
Saturated Fat 3.35g 13%
Trans Fat 0.0g  
Cholesterol 242mg 81%
Sodium 517mg 22%
Potassium 1832mg 52%
Total Carbs 10.79g 3%
Dietary Fiber 0.6g 2%
Sugars 1.15g 1%
Protein 93.99g 150%
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