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Fillet of Sole with Dill Sauce Recipe
|Sole fillets||16 Ounce (4 Pieces, 4 Ounce Each)|
|Water||1 Cup (16 tbs) (About 1 Cup)|
|Plain low fat yogurt||1⁄4 Cup (4 tbs)|
|Fresh dill/1/4 teaspoon dried dillweed||1⁄2 Teaspoon, dried|
Serving size: Complete recipe
Calories 770 Calories from Fat 300
% Daily Value*
Total Fat 33 g51.3%
Saturated Fat 13.4 g67.2%
Trans Fat 0 g
Cholesterol 259.4 mg
Sodium 2445 mg101.9%
Total Carbohydrates 54 g18.1%
Dietary Fiber 4.3 g17.4%
Sugars 22.8 g
Protein 63 g127%
Vitamin A 233.4% Vitamin C 71%
Calcium 26.3% Iron 8%
*Based on a 2000 Calorie diet
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.