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Raciónes: 4

Ingredientes

Cost per serving $4.12 view details
  • 4 lrg Sole fillets
  • 1/4 c. Nonfat lowfat milk
  • 1/2 c. Whole-wheat pastry flour or possibly
  •     Unbleached white flour
  • 1 tsp Unsalted butter
  • 1 tsp Safflower oil
  • 3/4 c. Minced mushrooms
  • 1/4 c. Slivered almonds
  • 1 tsp Minced chives
  • 1 tsp Chopped parsley
  •     Juice of 1 medium lemon

Direcciones

  1. 1. Preheat oven to 200 degrees F. Dredge Sole in lowfat milk and then in flour. In a large skillet over medium-high heat, heat butter with oil and lightly saute/fry flour-coated fish till browned. Transfer to a platter and keep hot in oven.
  2. 2. In the same pan, using drippings from sauteing fish, saute/fry mushrooms till soft. Add in a small amount of water, if needed, to prevent sticking.
  3. Add in almonds, chives, parsley, and lemon juice. Heat through, then pour over Sole and serve immediately.

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Nutrition Facts

Amount Per Serving %DV
Serving Size 196g
Recipe makes 4 servings
Calories 191  
Calories from Fat 48 25%
Total Fat 5.42g 7%
Saturated Fat 1.25g 5%
Trans Fat 0.0g  
Cholesterol 81mg 27%
Sodium 139mg 6%
Potassium 675mg 19%
Total Carbs 1.81g 0%
Dietary Fiber 0.5g 2%
Sugars 1.11g 1%
Protein 32.22g 52%
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