SOLE WITH LIGHT LEMON SAUCE

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Sole With Light Lemon Sauce image

This is a lovely way to serve Sole! Nice and light....no heavy feeling here! Training for a run??? This makes a great choice.

Provided by luvcookn

Categories     Very Low Carbs

Time 30m

Yield 4 serving(s)

Number Of Ingredients 9

2 cups low sodium chicken broth
2 garlic cloves, minced
2 carrots, cut into julienne strips
2 cups asparagus, cut into 2-inch lengths
1 lb sole fillet
2 tablespoons flour
2 tablespoons butter
1/4 cup dry white wine (or cooking wine)
1 teaspoon grated lemon peel, & juice of one lemon

Steps:

  • In large deep skillet, add broth, garlic, carrots and asparagus and bring to boil.
  • Reduce heat to medium low, add fish and cook for about 3 minutes until fish is done. (it is done when it flakes easily with a fork).
  • Carefully remove fish and veggies with a slotted spoon to serving plate. Cover and keep warm.
  • Mix together flour and butter. Bring the broth to a boil and gradually whisk in the butter mixture until sauce begins to thicken.
  • Remove from heat and whisk in wine, lemon rind and juice.
  • Season with pepper is desired.
  • Pour sauce over fish and veggies.
  • Serve with potatoes, brown rice or a multigrain roll.

Nutrition Facts : Calories 208.4, Fat 9, SaturatedFat 4.4, Cholesterol 66.4, Sodium 453.9, Carbohydrate 11.5, Fiber 2.7, Sugar 2.7, Protein 19.5

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