Try this Fillet of Sole with Broccoli recipe, or contribute your own.
Suggest a better description1. In a medium-sized, heat-resistant, non-metallic bowl, heat butter in Microwave Oven 1 minute or until melted. 2. Add flour, salt, tarragon leaves and pepper. Stir until smooth. Add milk, a little at a time, stirring after each addition Heat, uncovered, in Microwave Oven 4 minutes or until thickened and smooth. 3. Stir in wine. Heat, uncovered, an additional 2 minutes in Microwave Oven. Set sauce aside. 4. In a deep, 1 1/2-quart, heat-resistant, non-metallic casserole place 1/4 cup water and chopped broccoli. Heat, covered, in Microwave Oven 3 minutes. Stir. Heat, covered, an additional 3 minutes in Microwave Oven or until broccoli is heated through Drain excess water. 5. Add 1 cup of sauce and 2 tablespoons lemon juice to cooked broccoli, mixing gently to combine. 6. Brush fillets with lemon juice and sprinkle with salt and pepper, to taste. 7. Arrange fillets in a 3-quart, heat-resistant, non-metallic baking dish, with fillets overlapping. Spoon broccoli mixture around the edge of fillets. Spoon remaining sauce over fish. 8. Heat, uncovered, in Microwave Oven for 9 minutes. Sprinkle Parmesan cheese over top of fish and heat, uncovered, an addi- tional 5 minutes in Microwave Oven or until cheese is melted.
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Serving Size: 1 Serving (303g) | ||
Recipe Makes: 6 Servings | ||
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Calories: 192 | ||
Calories from Fat: 141 (73%) | ||
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Amt Per Serving | % DV | |
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Total Fat 15.7g | 21 % | |
Saturated Fat 5.2g | 26 % | |
Monounsaturated Fat 6g | ||
Polyunsanturated Fat 3.6g | ||
Cholesterol 17.2mg | 5 % | |
Sodium 53.3mg | 2 % | |
Potassium 298.8mg | 8 % | |
Total Carbohydrate 11.2g | 3 % | |
Dietary Fiber 3.3g | 13 % | |
Sugars, other 7.9g | ||
Protein 4.1g | 6 % | |
Powered by: USDA Nutrition Database Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition. |
Calories per serving: 192
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