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Fillet of Sole with Walnuts and White Wine

Fillet of Sole with Walnuts and White Wine

recipe ingredients
FILLETS:
1 pound sole fillets, skinned
dash cayenne pepper
1/2 cup dry white wine
1/2 cup nonfat chicken broth
SAUCE:
2 Tbsp. vegetable oil
2 Tbsp. flour
dash white pepper
1/4 cup skim milk
1/4 cup nonfat chicken broth
1/2 cup white wine
1/2 cup chopped walnuts

recipe directions
Preheat oven to 325*F. Lightly spray a shallow baking dish with oil.

Rinse fish and pat dry. Place fillets in prepared baking dish. Add cayenne pepper, wine and broth. Cover with foil and bake 20 minutes or until fish is tender. Meanwhile, make the sauce. Heat the oil in a small saucepan over low heat. Blend in flour and cook, but do not brown. Add white pepper. Increase heat to medium and pour in milk, broth and wine and stir constantly until mixture thickens. Reduce heat and add walnuts and simmer one minute.

When fillets are done, remove to a serving platter and pour sauce over fish. Garnish with parsley if desired.

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Serves: 4 - Nutrition Information Per Serving:
calories total fat sat fat protein fiber sodium (mg) carbs ww pts
222 9.5 1 20 0 129 5 5

3 Comments

  1. Linda Moore

    This was wonderful and so easy and fast to prepare. It’s a keeper.

  2. Kim

    Sorry guys, sauce over powered the fish. Would not recommend.

  3. Leslie Wood

    This was an excellent fish dish – so easy to prepare – I would serve it to dinner guests. I used walleye – delicious!

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