Sole Fillets En Cocotte Recipe

Summary

Preparation Time10 MinCooking Time10 Min
Ready In20 MinDifficulty LevelEasy
Health IndexAverageServings6
CuisineCourse
MethodMain Ingredient

Ingredients

 Fresh sole fillets6 Small
 Butter50 Milliliter (3 Tablespoon)
 Lemon juice1 Tablespoon, freshly squeezed
 Brandy/Scotch1 Teaspoon
 Fresh mushrooms60 Milliliter, finely minced (1/4 Cup)
 Salt To Taste
 Pepper To Taste
 Parsley/Chives1 , minced (To Garnish)

Nutrition Facts

Serving size

Calories 142 Calories from Fat 69

% Daily Value*

Total Fat 8 g12%

Saturated Fat 4.5 g22.6%

Trans Fat 0 g

Cholesterol 58.7 mg

Sodium 136.5 mg5.7%

Total Carbohydrates 0.58 g0.19%

Dietary Fiber 0.12 g0.49%

Sugars 0.2 g

Protein 16 g32.8%

Vitamin A 5.1% Vitamin C 5.1%

Calcium 1.8% Iron 2.1%

*Based on a 2000 Calorie diet

Directions

GETTING READY
1. Roll the fillets into tubes for individual portions.
2. Place them in microwaveable English egg cups or ramequins.

MAKING
3. In a microwaveable bowl, melt butter by running for 1 minute on High.
4. Add the lemon juice, curry, scotch or brandy and mushrooms and stir well.
5. Pour this on the egg cups or ramequins with the fish.
6. Cover the cups with plastic wrap and place them in a circle in the microwave.
7. Cook for 6 to 8 minutes at High, till the fish is tender.

SERVING
8. Serve garnished with watercress, or with minced parsley or chives.
Quantcast