Sole Piccata
Sole Piccata
This recipe serves: 4
Preparation time: 5 minutes
Cooking time: 8 minutes
Ingredients
1 1/2 tablespoons olive oil
4 sole fillets, about 4 to 6 ounces each
salt to taste
freshly ground black pepper
flour for dredging
1/2 cup low-sodium chicken broth or fish stock
2 tablespoons lemon juice
2 tablespoons capers
2 tablespoons chopped parsley
Cooking Instructions
1. Heat the olive oil in a large, non-stick skillet until hot. While the oil is heating, season the sole with salt and pepper and dredge it in flour.
2. Sauté the sole over high heat, about 2 minute on each side. Remove to a warm platter and keep warm.
3. Quickly add the chicken broth or fish stock to the pan and stir with a wooden spoon to release any caramelized bits that may be stuck to the pan. Cook until the broth has reduced by half. Add the lemon juice and capers. Pour the sauce over the sole, sprinkle with parsley and serve.
Nutrition Facts
Serving size: 1 fillet
Calories 216
Total Fat 7 g
Saturated Fat 1 g
Protein 33 g
Total Carbohydrate 4 g
Dietary Fiber 0 g
Sodium 356 mg
Percent Calories from Fat 29%
Percent Calories from Protein 63%
Percent Calories from Carbohydrate 8%
__________________
06-17-05 Lap-ROUX-EN-Y
BMI 41.1 / 21.9 /24
224/219/120 /131 -104 lbs ...... 11 lb Below Goal.... Made Goal on April 21. 10 Months and 4 Days post-op!
consultation/pre-op/current/goal
COFFEE, CHOCOLATE, MEN...SOME THINGS ARE JUST BETTER RICH!
Expect trouble as an inevitable part of life, and when it comes, hold your head high. Look it squarely in the eye, and say, "I will be bigger than you. You cannot defeat me."
|
Linear Mode
