Fillet of Sole with Dill Sauce Recipe
Ingredients
| 4 sole fillets (4 ounces each) | ||
| Zucchini | 1 Small | |
| Carrot | 1 Medium | |
| Green onions | 2 | |
| Salt | 1/2 Teaspoon | |
| Water | 1 Cup (16 tbs) | |
| Cornstarch | 2 Teaspoon | |
| 1/4 cup low-fat plain yogurt | ||
| 1/2 teaspoon fresh dill or 1/4 teaspoon dried dillweed | ||
Directions
Preheat oven to 400 degrees.
In a shallow baking dish arrange sole.
Bake for 10 minutes or until fish flakes easily.
Cut vegetables into strips.
Spray a large skillet with vegetable cooking spray.
Add vegetables and salt.
Stir-fry over medium-high heat for 2 minutes.
Add water; cover.
Simmer for 5 minutes.
Remove vegetables with slotted spoon.
In a small bowl dissolve cornstarch in 1 tablespoon cold water.
Stir into skillet juices.
Cook until thickened, stirring constantly.
In a small bowl blend yogurt and dill.
Onto a serving platter layer half the yogurt mixture, sole and vegetables.
Into fish pan juices blend remaining yogurt mixture.
Into a sauce boat pour mixture.
In a shallow baking dish arrange sole.
Bake for 10 minutes or until fish flakes easily.
Cut vegetables into strips.
Spray a large skillet with vegetable cooking spray.
Add vegetables and salt.
Stir-fry over medium-high heat for 2 minutes.
Add water; cover.
Simmer for 5 minutes.
Remove vegetables with slotted spoon.
In a small bowl dissolve cornstarch in 1 tablespoon cold water.
Stir into skillet juices.
Cook until thickened, stirring constantly.
In a small bowl blend yogurt and dill.
Onto a serving platter layer half the yogurt mixture, sole and vegetables.
Into fish pan juices blend remaining yogurt mixture.
Into a sauce boat pour mixture.
Chef
