Baked Sole with Mushroom Sauce Recipe


Difficulty LevelVery EasyHealth IndexHealthy++
MethodMain Ingredient


 Vegetable cooking spray1
 Reduced-calorie margarine2 Teaspoon
 Minced onion3⁄4 Cup (12 tbs)
 All purpose flour1 Tablespoon
 Sliced fresh mushrooms1 Pound
 Water2 Tablespoon
 Chablis/Other dry white wine3 Tablespoon, divided
 Thinly sliced green onions1⁄4 Cup (4 tbs)
 Sole fillets24 Ounce (6 Fillets, 4 Ounce Each)
 Pepper1⁄8 Teaspoon

Nutrition Facts

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


Coat a large nonstick skillet with cooking spray; add margarine.
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.