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Fillet of Sole with Broccoli

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Fillet of Sole with Broccoli

 

Yield

6 servings

Prep

10 min

Cook

20 min

Ready

30 min
Trans-fat Free, Low Carb

Ingredients

Amount Measure Ingredient Features
¼ cup butter
or margarine
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¼ cup all-purpose flour
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1 teaspoon salt
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1 teaspoon tarragon leaves
dried
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teaspoon black pepper
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1 cup milk
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¼ cup white wine
dry
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¼ cup water
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20 ounces broccoli, frozen
chopped
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2 tablespoons lemon juice
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32 ounces flounder fish fillets
frozen, thawed
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1 x lemon juice
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1 x salt and black pepper
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2 tablespoons Parmesan cheese
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Ingredients

Amount Measure Ingredient Features
59 ml butter
or margarine
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59 ml all-purpose flour
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5 ml salt
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5 ml tarragon leaves
dried
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0.6 ml black pepper
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237 ml milk
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59 ml white wine
dry
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59 ml water
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578 ml/g broccoli, frozen
chopped
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3E+1 ml lemon juice
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924.8 ml/g flounder fish fillets
frozen, thawed
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1 x lemon juice
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1 x salt and black pepper
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3E+1 ml Parmesan cheese
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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 26737% 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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