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Fillet of Sole with Broccoli

Fillet of Sole with Broccoli

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YIELD

6 servings

PREP

10 min

COOK

20 min

READY

30 min

Ingredients

¼ 59
CUP ML BUTTER
or margarine
¼ 59
1 5
TEASPOON ML SALT
1 5
TEASPOON ML TARRAGON LEAVES
dried
0.6
TEASPOON ML BLACK PEPPER
1 237
CUP ML MILK
¼ 59
CUP ML WHITE WINE
dry *
¼ 59
CUP ML WATER
20 578
OUNCES ML/G BROCCOLI, FROZEN
chopped
2 3E+1
TABLESPOONS ML LEMON JUICE
32 924.8
OUNCES ML/G FLOUNDER FISH FILLETS
frozen, thawed
1 1
X X LEMON JUICE *
2 3E+1
TABLESPOONS ML 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 Arrow up button

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Nutrition Facts

Serving Size 286g (10.1 oz)
Amount per Serving
Calories 267 37% 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?
Trans-fat Free, Low Carb
 

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