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Post by ellise on Jul 21, 2005 20:22:29 GMT 10
1 1/2 Tbsp olive oil 4 sole fillets, about 4 to 6 ounces each salt to taste freshly ground black pepper flour for dredging 1/2 cup low-sodium chicken broth or fish stock 2 Tbsp lemon juice 2 Tbsp capers 2 Tbsp chopped parsley
Heat the olive oil in a large, non-stick skillet until hot. While the oil is heating, season the sole with salt and pepper and dredge it in flour. Sauté the sole over high heat, about 2 minute on each side. Remove to a warm platter and keep warm. Quickly add the chicken broth or fish stock to the pan and stir with a wooden spoon to release any caramelized bits that may be stuck to the pan. Cook until the broth has reduced by half. Add the lemon juice and capers. Pour the sauce over the sole, sprinkle with parsley and serve.
NOTE: You may have to sauté the sole in two batches. If so, use a clean pan for each batch. Make the sauce in one of the pans. Nutrition Facts Serving Size 1 fillet sole Amount Per Serving Calories 216 Total Fat 7 g Saturated Fat 1 g Protein 33 g Total Carbohydrate 4 g Dietary Fiber 0 g Sodium 356 mg Percent Calories from Fat 29% Percent Calories from Protein 63% Percent Calories from Carbohydrate 8%
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