Sautéed Filet of Sole with Vegetables

iVillage Member
Registered: 04-01-2004
Sautéed Filet of Sole with Vegetables
Thu, 04-24-2008 - 7:56am
Sautéed Filet of Sole with Vegetables


If you like fish, this recipe is a healthy dinner that your whole family can enjoy. This recipe and others can be found in Fred Pescatore's book, Thin For Good. They are recipes that anyone can enjoy while losing weight.

Serving: 4
Prep Time: 15 minutes
Cook Time: 15 minutes
Total Time: 30 minutes




2 tablespoons butter substitute
1 tablespoon shallots, minced
1 cup sliced mushrooms
1 cup zucchini, cut in a small dice
12 ounces sole filets
2 parsley sprigs
2 tablespoons diced tomato, as an optional garnish




1. Warm the butter in a medium-size nonstick frying pan and sauté the shallots over medium heat until fragrant, about 1 to 2 minutes.

2. Add the mushrooms and zucchini and sauté for 3 additional minutes.

3. With slotted spoon, remove the vegetables to a dish.

4. Add the sole filets to the pan and cook for 2 minutes. Gently turn the filets and spoon the vegetable mixture over the fish.

5. Cover the pan and continue to cook until the fish is opaque, about 6 minutes.

6. With a spatula, place the filets, topped with the vegetables, on serving dishes.

7. Garnish each with a parsley sprig, and tomatoes, if desired.



Based on individual serving.




Calories: 130
Total Fat: 11 g
Carbohydrates: 1 g
Protein: 8 g

Photobucket

 

 



Photobucket