SOLE WITH PESTO CREAM
I saw Robin Miller make this on the Food Network the other day and it looked so good I had to try it. I think you'll enjoy it, too.
Provided by mer5901
Categories Very Low Carbs
Time 10m
Yield 4 serving(s)
Number Of Ingredients 7
Steps:
- Season both sides of sole with salt and black pepper.
- In a large skillet, heat oil and butter over medium high heat.
- Add sole and cook 1 to 2 minutes per side, until golden brown.
- In medium bowl whisk together heavy cream, pesto, and lemon zest.
- Add mixture to pan and bring to a simmer, until sauce thickens.
- Serve fish with rice (if desired) and spoon sauce overall.
Nutrition Facts : Calories 354.5, Fat 22.4, SaturatedFat 11.4, Cholesterol 134.3, Sodium 187.4, Carbohydrate 6.4, Fiber 3.7, Sugar 0.2, Protein 32.7
MEDITERRANEAN SOLE
This Mediterranean sole recipe may be simple, but it's elegant and incredibly flavorful. Steaming in parchment is an easy and healthy way to cook fish and vegetables. Any white fish will work in place of the sole. —Andrea Potischman, Menlo Park, California
Provided by Taste of Home
Categories Dinner
Time 25m
Yield 4 servings.
Number Of Ingredients 11
Steps:
- Preheat oven to 400°. Place each fillet on a piece of heavy-duty foil or parchment (about 12 in. square). Sprinkle fillets with pepper; top with lemon slices. Drizzle with wine and 1 tablespoon oil., In a small bowl, combine tomatoes, olives, capers, lemon juice, garlic and remaining 1 tablespoon oil; spoon over fillets. Fold foil or parchment around fish, sealing tightly., Place packets on a baking sheet. Bake until fish just begins to flake easily with a fork, 10-12 minutes. Open packets carefully to allow steam to escape. Sprinkle with parsley.
Nutrition Facts : Calories 211 calories, Fat 14g fat (2g saturated fat), Cholesterol 51mg cholesterol, Sodium 669mg sodium, Carbohydrate 7g carbohydrate (2g sugars, Fiber 2g fiber), Protein 15g protein. Diabetic Exchanges
ROSY CREAMED SOLE TOSSED WITH PASTA
Provided by Food Network
Categories main-dish
Time 25m
Yield 3 to 4 servings
Number Of Ingredients 8
Steps:
- Bring a large pot of salted water to a boil. Add the pasta and cook for 8 to 10 minutes or until al dente or according to package directions. In a sauce pot heat butter over medium heat. Add flour and cook until bubbling, about 20 seconds. Add milk a little bit at a time and whisk until smooth. Bring sauce to a boil and simmer 3 minutes. Whisk in tomato paste. Add the fish strips and cook, uncovered, until fish is just cooked through, about 2 minutes. Add mint, and season to taste with salt and pepper. Drain pasta, divide it among 4 shallow bowls and ladle fish sauce over each portion.
Are you curently on diet or you just want to control your food's nutritions, ingredients? We will help you find recipes by cooking method, nutrition, ingredients...
Check it out »
#15-minutes-or-less #time-to-make #course #main-ingredient #preparation #very-low-carbs #main-dish #seafood #fish #dietary #low-sodium #high-protein #low-carb #high-in-something #low-in-something
You'll also love