Fillet of Sole with Broccoli
Ingredients
¼ | cup |
butter
or margarine |
|
¼ | cup |
all-purpose flour
|
|
1 | teaspoon |
salt
|
|
1 | teaspoon |
tarragon leaves
dried |
|
⅛ | teaspoon |
black pepper
|
* |
1 | cup |
milk
|
|
¼ | cup |
white wine
dry |
* |
¼ | cup |
water
|
|
20 | ounces |
broccoli, frozen
chopped |
|
2 | tablespoons |
lemon juice
|
|
32 | ounces |
flounder fish fillets
frozen, thawed |
|
1 | x |
lemon juice
|
* |
1 | x |
salt and black pepper
|
* |
2 | tablespoons |
Parmesan cheese
|
Directions
- In a medium-sized, heat-resistant, non-metallic bowl, heat 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.
- Stir in wine. Heat, uncovered, an additional 2 minutes in Microwave Oven. Set sauce aside.
- In a deep, 1½-quart, heat-resistant, non-metallic casserole 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.
- Add 1 cup of sauce and 2 tablespoons lemon juice to cooked 6. Brush fillets with lemon juice and sprinkle with salt and pepper, 7. Arrange fillets in a 3-quart, heat-resistant, non-metallic baking Spoon broccoli mixture around the edge of fillets. Spoon remaining sauce over fish.
- 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.
Nutrition Facts
Serving Size 286g (10.1 oz)Amount per Serving
Calories 26737% of calories from fat
% Daily Value *
Total Fat 11g
17%
Saturated Fat 6g
31%
Trans Fat
0g
Cholesterol 97mg
32%
Sodium 626mg
26%
Total Carbohydrate
3g
3%
Dietary Fiber 2g
8%
Sugars g
Protein
65g
Vitamin A 21%
•
Vitamin C 68%
Calcium 13%
•
Iron 8%
* based on a 2,000 calorie diet
How is this calculated?