Sole with Garlic-Almond-Caper Sauce
In this quick fish recipe, seasoned fillets of sole (or flounder) are sautéed in a hot skillet and topped with a simple sauce of sautéed garlic, slivered almonds, capers and lemon juice--a riff on sole meunière. This is a very simple dish but all your ingredients need to be ready by the stove because it cooks quickly once you turn on the heat.
Source: EatingWell Magazine, March/April 2013
Gallery
Recipe Summary
Ingredients
Directions
Tips
For sustainably fished sole or flounder, look for wild-caught fish from the U.S. Pacific. For more information, visit seafoodwatch.org.
Cut Down on Dishes: A rimmed baking sheet is great for everything from roasting to catching accidental drips and spills. For effortless cleanup and to keep your baking sheets in tip-top shape, line them with a layer of foil before each use.
Nutrition Facts
Serving Size: 2 fish fillets & about 2 Tbsp. sauce
Per Serving:
298 calories; protein 18.1g; carbohydrates 18g; dietary fiber 2g; sugars 1g; fat 17.4g; saturated fat 1.8g; cholesterol 43.8mg; vitamin a iu 38.7IU; vitamin c 7.3mg; folate 58.2mcg; calcium 68.3mg; iron 1.5mg; magnesium 53.1mg; potassium 319.7mg; sodium 550.1mg; thiamin 0.2mg.
Exchanges:
1 starch, 2 lean meat, 3 fat