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Sole Saute Amandine Recipe
|Sole fillets/Other white fish fillets||1 Pound|
|Butter||1⁄4 Cup (4 tbs)|
|Almonds||1⁄4 Cup (4 tbs), sliced|
|Fresh lemon juice||1 Tablespoon|
|Parsley||1 Tablespoon, chopped|
Calories 389 Calories from Fat 244
% Daily Value*
Total Fat 28 g42.7%
Saturated Fat 11.3 g56.3%
Trans Fat 0 g
Cholesterol 94.2 mg31.4%
Sodium 714.1 mg29.8%
Total Carbohydrates 18 g6.1%
Dietary Fiber 1.5 g6.2%
Sugars 3.7 g
Protein 18 g35.4%
Vitamin A 13.4% Vitamin C 11.2%
Calcium 5.8% Iron 6.1%
*Based on a 2000 Calorie diet
1 In a shallow dish, combine flour, salt, and pepper.
2 Dip fillets into the mixture, coating on all sides.
3 In a 10-inch glass dish, heat oil and 1 tablespoon butter 1 minute.
4 Place fillets in the dish and cover.
5 Saute for 4 to 5 minutes, turning fillets over and rotating dish one-quarter turn halfway through cooking time.
6 Rest, covered,for 5 minutes.
7 In a 1-cup glass measure, combine 3 tablespoons butter, almonds, and lemon juice.
8 Cook and stir for 1 to 2 minutes, until brown.
9 Pour sauce over the fillets and sprinkle with parsley.
10 Serve immediately.