1. Place the almonds in a small skillet and put on medium heat. Set the timer for 4 minutes. Remove the pan from the heat and let the nuts continue to toast in the hot pan; stir occasionally. 2. Dredge the sole in the flour. In a large nonstick skillet heat 1 teaspoon oil over medium heat until hot. Cook half of the fish about 2 minutes per side, or until done. Sprinkle lightly with salt and pepper. Remove from the pan and keep warm while repeating with the remaining teaspoon oil and fish. 3. Add the wine to the pan and boil until reduced by half. Add the lemon juice, capers and butter, stirring until the butter has melted. Pour over the fish and garnish with the almonds.
View line-by-line Nutrition Insights™: Discover which ingredients contribute the calories/sodium/etc.
|Serving Size: 1 Serving (178g)|
|Recipe Makes: 4|
|Calories from Fat: 85 (36%)|
|Amt Per Serving||% DV|
|Total Fat 9.5g||13 %|
|Saturated Fat 2.5g||12 %|
|Monounsaturated Fat 3.9g|
|Polyunsanturated Fat 2.2g|
|Cholesterol 73.4mg||23 %|
|Sodium 243.5mg||8 %|
|Potassium 556.7mg||15 %|
|Total Carbohydrate 7.3g||2 %|
|Dietary Fiber 0.8g||3 %|
|Sugars, other 6.6g|
|Protein 28g||40 %|
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: 235
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