Mushroom Baked Sole
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 6
Ingredients
vegetable oil spray1.5 lbs of sole1 med onion, chopped finely.25 cup chopped fresh parsley1cup fresh mushrooms2 tbsp brummel & brown (or margarine)ground black pepper0.25 cup dry white wine1 tbsp b&b or margarine1 tbsp flour1/2 cup soy milk (or skim milk)1/4 tsp paprika2 tbsp chopped parsley
preheat oven to 350F
rinse/pat fish & set aside
in nonstick skillet on med-high heat, saute onion, 1/4c parsley & mushrooms in 2 tbspb&b, stirring until onions are soft.
place 1/2 the fillets in a casserole dish and put some pepper on them. cover with the onion/mushroom mixture. top with remaining fillets & pour wine over the top. dollop with 1 tbsp b&b.
bake uncovered for 15 mins
remove from oven
drain, reserving liquid.
in small saucepan combine flour and milk
stir in reserve liquid
stir until thick
pour sauce over fish and bake for another 5 minutes
sprinkle paprika and fresh parsley before serving.
Number of Servings: 6
Recipe submitted by SparkPeople user ADAMM9.
rinse/pat fish & set aside
in nonstick skillet on med-high heat, saute onion, 1/4c parsley & mushrooms in 2 tbspb&b, stirring until onions are soft.
place 1/2 the fillets in a casserole dish and put some pepper on them. cover with the onion/mushroom mixture. top with remaining fillets & pour wine over the top. dollop with 1 tbsp b&b.
bake uncovered for 15 mins
remove from oven
drain, reserving liquid.
in small saucepan combine flour and milk
stir in reserve liquid
stir until thick
pour sauce over fish and bake for another 5 minutes
sprinkle paprika and fresh parsley before serving.
Number of Servings: 6
Recipe submitted by SparkPeople user ADAMM9.
Nutritional Info Amount Per Serving
- Calories: 167.3
- Total Fat: 4.3 g
- Cholesterol: 66.3 mg
- Sodium: 159.7 mg
- Total Carbs: 5.1 g
- Dietary Fiber: 1.2 g
- Protein: 24.9 g
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