Fillet of Sole with Broccoli
Yield
6 servingsPrep
10 minCook
20 minReady
30 minTrans-fat Free, Low Carb
Ingredients
| Amount | Measure | Ingredient | Features |
|---|---|---|---|
| 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
|
|
Ingredients
| Amount | Measure | Ingredient | Features |
|---|---|---|---|
| 59 | ml |
butter
or margarine |
|
| 59 | ml |
all-purpose flour
|
|
| 5 | ml |
salt
|
|
| 5 | ml |
tarragon leaves
dried |
|
| 0.6 | ml |
black pepper
|
|
| 237 | ml |
milk
|
|
| 59 | ml |
white wine
dry |
*
|
| 59 | ml |
water
|
|
| 578 | ml/g |
broccoli, frozen
chopped |
|
| 3E+1 | ml |
lemon juice
|
|
| 924.8 | ml/g |
flounder fish fillets
frozen, thawed |
|
| 1 | x |
lemon juice
|
*
|
| 1 | x |
salt and black pepper
|
*
|
| 3E+1 | ml |
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.
