6 Servings
vegetable oil spray
1 1/2 pounds sole fillets
1 onion, finely chopped
1/4
cup chopped parsley
1 cup sliced mushrooms
3 tablespoons margarine
freshly
ground black pepper, (optional)
1/4 cup dry white wine
1 tablespoon flour
1/2
cup skim milk
1/4 teaspoon paprika
2 tablespoons chopped parsley
Sauté'
onion, parsley and mushrooms in 2 tablespoons of the margarine, stirring constantly
until onions are soft.
Place half the fillets in bottom of greased baking dish.
Sprinkle lightly with pepper and spread sautéed mixture evenly over fish. Top with
remaining fillets, season with pepper, pour wine over all and dot with remaining
margarine. Bake at 350 F. , uncovered, for 15 minutes. Remove from oven and drain,
reserving the pan liquid. In a small saucepan, combine flour and milk. Add reserved
pan liquid and cook, stirring constantly, until thickened. Pour sauce over fish and
bake 5 minutes longer. Sprinkle with paprika and parsley before serving.
Amount Per Serving
Calories 162 Calories from Fat 68
Percent Total Calories
From:
Fat 42% Protein 38% Carb. 17%
Nutrient Amount per Serving Value
Total Fat 8 g 12%
Saturated Fat 1 g 6%
Cholesterol 27 mg 9%
Sodium 223 mg 9%
Total Carbohydrate 7 g 2%
Dietary Fiber 0 g 2%
Sugars 0 g
Protein 15 g
Vitamin A 13% Vitamin C 7% Calcium 0% Iron 12%
