Ragout De Sole Recipe


Health IndexHealthyCuisine


 Skinless sole fillets/Flounder / orange roughy fillets8 Ounce
 Shelled shrimp8 Ounce (Fresh Or Frozen)
 Frozen cut asparagus8 Ounce (1 Package)
 Milk3 Cup (48 tbs)
 All purpose flour2 Tablespoon
 Sliced fresh mushrooms1 Cup (16 tbs)
 Green onion1 , thinly sliced
 Finely shredded orange peel1⁄2 Teaspoon
 Salt1⁄4 Teaspoon
 White pepper1⁄8 Teaspoon
 Orange juice2 Tablespoon
 Cooked rice1 Cup (16 tbs)

Nutrition Facts

Serving size: Complete recipe

Calories 1379 Calories from Fat 388

% Daily Value*

Total Fat 43 g66.5%

Saturated Fat 20.1 g100.3%

Trans Fat 0 g

Cholesterol 540.5 mg

Sodium 1798.9 mg75%

Total Carbohydrates 139 g46.4%

Dietary Fiber 6.6 g26.2%

Sugars 44.9 g

Protein 112 g223.6%

Vitamin A 76% Vitamin C 167.8%

Calcium 101.5% Iron 65.2%

*Based on a 2000 Calorie diet


Cut fish into 1-inch pieces.
Thaw shrimp, if frozen.
Devein shrimp.
Cover and refrigerate fish and shrimp till needed.
Cook asparagus according to package directions, then drain and set asparagus aside.
In a large saucepan combine about 1/4p of the milk and flour till smooth, then stir in the remaining milk.
Add fish, shrimp, mushrooms, onion, orange peel, salt, and pepper.
Bring almost to boiling, then reduce heat.
Cover and simmer gently for 2 to 3 minutes or till fish is done and shrimp turn pink.
Do not boil.
Stir in cooked asparagus, rice, and orange juice, and heat through.