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Fillet of Sole with Broccoli

 
D92be4f2ddc49e099ec4 550
65

Yield

6

servings

Prep

10

min

Cook

20

min

Ready

30

min

Trans-fat Free, Low Carb
 

Ingredients

¼ cup butter
or margarine
¼ cup all-purpose flour
1 teaspoon salt
1 teaspoon tarragon leaves
dried
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

  1. 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.
  2. Stir in wine. Heat, uncovered, an additional 2 minutes in Microwave Oven. Set sauce aside.
  3. 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.
  4. 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.
  5. 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.

 

* not incl. in nutrient facts

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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?

 

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