Enjoy French-style seafood dinner tonight - cook sole fillets with vegetables in a skillet in just 30 minutes, using this recipe!
Sole Provençale
- Prep Time 25 min
- Total 30 min
- Servings 2
- Ingredients 10
Ingredients
- 1/2 cup sliced fresh mushrooms (about 1 oz)
- 2 tablespoons dry white wine or nonalcoholic white wine
- 2 teaspoons tomato paste
- 1 medium tomato, chopped (3/4 cup)
- 1 small onion, chopped (1/4 cup)
- 1 clove garlic, finely chopped
- 2 teaspoons chopped fresh thyme
- 1/4 teaspoon salt
- 1/2 lb thin sole fillets, cut into 2 serving pieces
- 2 teaspoons canola oil
Instructions
-
Step1In 1-quart saucepan, heat mushrooms, wine, tomato paste, tomato, onion, garlic and half of the thyme to boiling; reduce heat to medium. Cook about 5 minutes, stirring occasionally, until slightly thickened.
-
Step2Meanwhile, sprinkle salt and remaining thyme over fish fillets; roll up fillets. In 8-inch nonstick skillet, heat oil over medium-high heat. Cook rolled fish, seam side down, in oil 4 to 5 minutes, turning as needed, until lightly browned on all sides.
-
Step3Top fish with tomato mixture; reduce heat to low. Cover; cook 5 minutes longer or until fish flakes easily with fork.
Nutrition
170
Calories
6g
Total Fat
21g
Protein
7g
Total Carbohydrate
4g
Sugars
Nutrition Facts
Serving Size: 1 Serving
- Calories
- 170
- Calories from Fat
- 50
- Total Fat
- 6g
- 9%
- Saturated Fat
- 1/2g
- 3%
- Trans Fat
- 0g
- Cholesterol
- 55mg
- 18%
- Sodium
- 430mg
- 18%
- Potassium
- 580mg
- 17%
- Total Carbohydrate
- 7g
- 2%
- Dietary Fiber
- 2g
- 7%
- Sugars
- 4g
- Protein
- 21g
% Daily Value*:
- Vitamin A
- 15%
- 15%
- Vitamin C
- 10%
- 10%
- Calcium
- 4%
- 4%
- Iron
- 6%
- 6%
Exchanges:
0 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1 Vegetable; 2 1/2 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1 Fat;Carbohydrate Choice
1/2Tips from the Betty Crocker Kitchens
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