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Sole with Lemon, Capers and Almonds

 
4086669bd27fdf14dc32 550
50

Yield

4

servings

Prep

10

min

Cook

8

min

Ready

20

min

Trans-fat Free, Low Carb, Sugar-Free
 

Ingredients

2 tablespoons almonds
slivered
1 ¼ pounds sole fillets
3 tablespoons all-purpose flour
2 teaspoons olive oil
teaspoon salt
*
1 x black pepper
freshly ground
*
½ cup white wine
dry
*
1 ½ tablespoons lemon juice
fresh
2 tablespoons capers
drained
1 tablespoon butter

Directions

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.

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.

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.

 

* not incl. in nutrient facts

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Nutrition Facts

Serving Size 166g (5.9 oz)
Amount per Serving
Calories 25032% of calories from fat
 % Daily Value *
Total Fat 9g 14%
Saturated Fat 3g 14%
Trans Fat 0g
Cholesterol 104mg 35%
Sodium 362mg 15%
Total Carbohydrate 2g 2%
Dietary Fiber 1g 3%
Sugars g
Protein 71g
Vitamin A 3% Vitamin C 5%
Calcium 4% Iron 5%
* based on a 2,000 calorie diet How is this calculated?

 

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