Sole with Lemon Caper Sauce

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Registered: 12-06-2007
Sole with Lemon Caper Sauce
Wed, 05-21-2008 - 7:03pm
Cooking Light

Lemon Sole with Lemon-Caper Sauce

This tangy sauce complements the mild, buttery flavor of sole. Lemon sole is an American variety of flatfish, which includes flounder. Most flatfish will work here.


Ingredients

1 tablespoon extravirgin olive oil
4 (6-ounce) lemon sole fillets (or other mile white fish)
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
1 teaspoon Smart Balance 
1 garlic clove, minced
3/4 cup fat-free, less-sodium chicken broth
2 tablespoons capers, rinsed, drained, and minced
1 tablespoon fresh lemon juice
1 tablespoon minced fresh flat-leaf parsley



PreparationHeat oil in a large nonstick skillet over medium heat. Sprinkle fish with salt and pepper. Place fish in pan; cook 3 minutes on each side or until fish flakes easily when tested with a fork or until desired degree of doneness. Remove fish from pan.

Melt butter in pan. Add garlic; cook 1 minute or until lightly browned. Add broth, scraping pan to loosen browned bits. Bring to a boil; cook until reduced to 1/4 cup (about 6 minutes). Stir in minced capers and juice; cook 3 minutes or until sauce is slightly thickened. Remove from heat; stir in parsley. Serve immediately.



Yield

4 servings (serving size: 1 fillet and 1 tablespoon sauce)





Nutritional Information

CALORIES 202(29% from fat); FAT 6.6g (sat 1.5g,mono 3.5g,poly 0.9g); PROTEIN 32.7g; CHOLESTEROL 84mg; CALCIUM 39mg; SODIUM 640mg; FIBER 0.4g; IRON 0.9mg; CARBOHYDRATE 1.3g

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