Mushroom Baked Sole

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Nutritional Info
  • Servings Per Recipe: 6
  • 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

View full nutritional breakdown of Mushroom Baked Sole calories by ingredient
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Number of Servings: 6


    vegetable oil spray
    1.5 lbs of sole
    1 med onion, chopped finely
    .25 cup chopped fresh parsley
    1cup fresh mushrooms
    2 tbsp brummel & brown (or margarine)
    ground black pepper
    0.25 cup dry white wine
    1 tbsp b&b or margarine
    1 tbsp flour
    1/2 cup soy milk (or skim milk)
    1/4 tsp paprika
    2 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.

TAGS:  Fish |

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Member Ratings For This Recipe

  • Sorry, but I didn't care for this recipe. It looked good, but there just wasn't taste. If I was to make it again, I'd have to doctor it some more. Guess I'm not much into sauces on fish either. - 2/24/10

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