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Baked Sole with Mushroom Sauce Recipe
|Vegetable cooking spray||1|
|Reduced-calorie margarine||2 Teaspoon|
|Minced onion||3⁄4 Cup (12 tbs)|
|All purpose flour||1 Tablespoon|
|Sliced fresh mushrooms||1 Pound|
|Chablis/Other dry white wine||3 Tablespoon, divided|
|Thinly sliced green onions||1⁄4 Cup (4 tbs)|
|Sole fillets||24 Ounce (6 Fillets, 4 Ounce Each)|
Serving size: Complete recipe
Calories 1682 Calories from Fat 465
% Daily Value*
Total Fat 52 g79.5%
Saturated Fat 19.8 g98.8%
Trans Fat 0 g
Cholesterol 386.6 mg
Sodium 2143.9 mg89.3%
Total Carbohydrates 179 g59.6%
Dietary Fiber 1 g4.2%
Sugars 20.6 g
Protein 88 g176.8%
Vitamin A 14.6% Vitamin C 13.5%
Calcium 16.3% Iron 6.9%
*Based on a 2000 Calorie diet
Place over medium-high heat until margarine melts.
Add onion; saute until tender.
Add flour; cook 1 minute, stirring constantly.
Add mushrooms, water, and 1 tablespoon wine.
Cook over medium heat 5 to 7 minutes or until mushrooms are tender, stirring constantly, and adding 1 tablespoon water, if necessary, to prevent sticking.
Stir in green onions.
Remove from heat; cover and set aside.
Arrange fillets in a 13- x 9- x 2-inch baking dish coated with cooking spray.
Drizzle with remaining 2 tablespoons wine, and sprinkle with pepper.
Cover and bake at 400° for 10 to 12 minutes or until fish flakes easily when tested with a fork.
Transfer fillets to a serving platter, using a slotted spoon; set aside, and keep warm.
Combine pan drippings with mushroom mixture in skillet.
Bring to a boil over medium-high heat, stirring constantly.
Spoon sauce over fillets.