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Hands-on time: 20 minutes Time-to-table: 40 minutes Serves 4 ¼ cup flour 1 teaspoon salt ¼ teaspoon pepper 4 4- to 6-ounce sole filets
¾ cup very finely chopped onion 4 ounces thinly sliced mushrooms 1 cup white wine (see TIPS) ¼ cup clam juice or chicken broth Zest from 1 lemon 3 tablespoons lemon juice (from about 2 lemons) 2 teaspoons fresh tarragon, minced 2 teaspoons fresh parsley, minced 2 teaspoon fresh chive, minced Salt & pepper Preheat oven to 450F. Lightly butter or spray a baking dish large enough to arrange the fish in a single layer.
Mix the flour, salt and pepper in a broad dish. Dredge the filets in the flour mixture and arrange in the baking dish. Spread the onion, then mushrooms on top.
Mix wine, clam juice, zest and lemon juice in a small bowl, then pour over the fish. Top with herbs, then a twist or two of salt and pepper. Cover dish with foil.
Bake for 15 minutes. Remove the foil and bake another 5 minutes or until fish is cooked through.
NUTRITION ESTIMATE Per Serving: 181 Cal (10% from Fat); 2g Tot Fat; 0g Sat Fat; 9g Carb; 1g Fiber; 428mg Sodium; 54mg Cholesterol;
Posted by HoodiaPharm HungerAway ::
7:01 AM ::
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