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Fillet of Sole A La Walnut Recipe
|Sole fillets||2 Pound (8 Small Sized)|
|Walnuts||1⁄2 Cup (8 tbs), finely chopped|
|Unsalted butter/Corn oil margarine||4 Tablespoon|
Calories 115 Calories from Fat 57
% Daily Value*
Total Fat 7 g10.2%
Saturated Fat 2.6 g13%
Trans Fat 0 g
Cholesterol 40.3 mg
Sodium 53.3 mg2.2%
Total Carbohydrates 1 g0.5%
Dietary Fiber 0.63 g2.5%
Sugars 0.1 g
Protein 13 g25.8%
Vitamin A 2.6% Vitamin C 12.5%
Calcium 2.1% Iron 2.2%
*Based on a 2000 Calorie diet
1) Preheat the oven to 350 degrees.
2) In cold water, wash the fish and gently pat dry.
3) In a flat glass baking dish, arrange the fish fillets.
4) Over the fillets, squeeze the juice of 1 lemon evenly.
5) Turn the fish over and then on top, squeeze the juice of the remaining lemon.
6) Keep in the refrigerator, covered, for 2 hours or until you are about to cook it.
7) On a cookie sheet, put the walnuts and heat in the oven for 8 to 10 minutes, or until they turn golden brown. Do not burn the walnuts. Keep aside.
8) In a large skillet, melt 2 tablespoons of butter or margarine.
9) To this, add 1/4 cup of the toasted walnuts.
10) In the same skillet, arrange the fish fillets.
11) Saute on both sides for 10 minutes, until the fillets are just done. The fish will be completely white by now.
12) From the skillet, remove the fish and place on individual plates or serving platter.
13) In the same skillet, melt the remaining butter or margarine.
14) To this, add the remaining toasted walnuts.
15) On top of the cooked fish, spoon the walnut mixture and serve hot.