Dover Sole with Mushroom & Leek Sauce
- Number of Servings: 2
Ingredients
Sauce:1/2 cup mushrooms (any type), sliced1tsp whipped butter2 tsp olive oilsprinkle saltsprinkle pepper1/2 cup leek, washed & finely chopped (white & pale green parts only)1/4 cup low sodium fish stock or vegetable stock1/4 cup white wine1 tsp flour1 tsp whipped butter2 Tbsp skim milkFish:1/2 lb Dover Sole filets (about 4 filets)sprinkle of saltsprinkle of pepper2 Tbsp flour2 tsp olive oil1 tsp whipped butter
For sauce, slice mushrooms & leeks. Heat a small skillet with 1 tsp whipped butter and 2 tsp olive oil. Add leek & mushroom, season with a sprinkle of salt & pepper. After mushrooms & leeks are tender (about 3-4 minutes), add stock & wine. In a small bowl, mix 1 tsp flour with 1 tsp whipped butter. Once mixed, stir into the sauce and allow to thicken. Remove from heat and set aside.
For fish, mix 2 Tbsp flour with a sprinkle of salt & pepper, and dredge filets in the flour mixture.
In a medium skillet, heat the 2 tsp olive oil and 1 tsp whipped butter over medium heat. When butter is melted, add the dredged fish filets. Cook for about a minute per side, then remove from pan.
Return sauce to the heat, and stir in 2 Tbsp milk.
Top fish with sauce and serve immediately.
Serving Size: Makes 2 servings
Number of Servings: 2
Recipe submitted by SparkPeople user KLWOZNIAK.
For fish, mix 2 Tbsp flour with a sprinkle of salt & pepper, and dredge filets in the flour mixture.
In a medium skillet, heat the 2 tsp olive oil and 1 tsp whipped butter over medium heat. When butter is melted, add the dredged fish filets. Cook for about a minute per side, then remove from pan.
Return sauce to the heat, and stir in 2 Tbsp milk.
Top fish with sauce and serve immediately.
Serving Size: Makes 2 servings
Number of Servings: 2
Recipe submitted by SparkPeople user KLWOZNIAK.
Nutritional Info Amount Per Serving
- Calories: 285.1
- Total Fat: 13.6 g
- Cholesterol: 62.0 mg
- Sodium: 303.6 mg
- Total Carbs: 12.1 g
- Dietary Fiber: 1.0 g
- Protein: 23.6 g
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