FILLET OF SOLE IN MUSTARD DILL SAUCE

Fillet of Sole in Mustard Dill Sauce image

Provided by Chef mariajane

Categories < 15 Mins

Time 15m

Yield 4 serving(s)

Number Of Ingredients 10

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4 sole fillets (about 4 oz each)
1/2 cup flour
1 tablespoon fresh thyme, chopped or 1 teaspoon dried thyme
1 teaspoon salt
1/4 teaspoon pepper
2 tablespoons canola oil
1 (370 ml) can Carnation Evaporated Milk
2 tablespoons coarse grain mustard
3 tablespoons capers, rinsed, patted dry
2 tablespoons fresh dill, chopped

Steps:

Combine flour, thyme, salt and pepper in a shallow plate. Pat fish dry. Dredge fish in flour mixture, shaking off excess flour.
Heat oil in lare skillet over medium heat. Cook sole 2-3 minutes on each side. Place fish on prepared pan and keep warm in preheated oven as you cook in batches.
SAÜCE:
Do not wipe out pan. Add Carnation Milk to hot pan and bring to a boil. Cook 1-2 minutes to allow milk to reduce. Add mustard, capers, and dill. Stir to combine. Serve immediately Drizzle over fish.
It can also be served with a bag of Europe's Nature's Best Balance Vegetables, 2 garlic cloves, slivered, and 2 teaspoons vegetable oil. Heat oil and garlic in large skillet. Add frozen veggies. Cook, stirring occasionally until veggies are cooked through, about 5 minutes. Serve with fish.

Nutrition Facts : Calories 399.8, Fat 16.5, SaturatedFat 5.5, Cholesterol 106.4, Sodium 1008.1, Carbohydrate 22.2, Fiber 0.8, Sugar 0.1, Protein 39.1