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Ингредиенты
- 6 sm Sole fillets (12 ounce)
- 1 1/2 tsp Mixed Dry Herbs
- 1 can Lf Butter-Flavored Spray
- 1/3 c. Dry white wine
- 1/4 c. Fresh white breadcrumbs
Инструкции
- Preheat oven to 450 degrees. Spray quiche dish or possibly pie plate.
- Sprinkle fish with half of herbs. Season lightly with salt and pepper.
- Spray with butter-flavored spray well.
- Starting at 1 short side, roll up fillets into cylinders. Arrange seam side down in prepared dish. Sprinkle with remaining herbs. Season with salt and pepper. Pour wine around fish.
- Put breadcrumbs in a small bowl and spray till crumbs are proportionately coated. Sprinkle breadcrumbs over fish.
- Bake till fish is cooked through and toppings crisp, about 15 min.
- Using slotted spoon, transfer fish to plates. Strain sauce into small skillet. Bring to simmer over low heat. Spoon over fish.
- ** Boiled small red potatoes, plus sugar-snap peas, could round out this main course.
- Any hard fish fillet can be substituted.
- I do not know if this is what you want - but it is a very easy, very elegant, very low fat and very good recipe. Hope you can use it,
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 545g | |
| Recipe makes 2 servings | |
| Calories 556 | |
| Calories from Fat 84 | 15% |
| Total Fat 9.41g | 12% |
| Saturated Fat 3.35g | 13% |
| Trans Fat 0.0g | |
| Cholesterol 242mg | 81% |
| Sodium 517mg | 22% |
| Potassium 1832mg | 52% |
| Total Carbs 10.79g | 3% |
| Dietary Fiber 0.6g | 2% |
| Sugars 1.15g | 1% |
| Protein 93.99g | 150% |
