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Ингредиенты
- Â Â Mushroom Essence (see recipe)
- 1 lb boned skinned sole fillets rinsed
- 3/4 c. minced green onions
- 2 Tbsp. liquid removed capers
- 2 Tbsp. cream sherry
- 1 Tbsp. soy sauce
- 1 tsp chopped peeled fresh ginger
- 1Â 1/2 lb thin-skinned potatoes rinsed, peeled,
- Â Â and cut into 1/2" cubes
- 1/2 tsp dry tarragon
- 2 tsp cornstarch
- 1/2 c. low-fat (1%) lowfat milk - (about)
- 1/4 c. shredded gruyere or possibly Swiss cheese
- Â Â Salt to taste
- Â Â Freshly-grnd black pepper to taste
Инструкции
- Pour one recipe's worth of Mushroom Essence through a fine strainer into a 4- to 5-qt pan; throw away the ginger. Put mushrooms in a shallow 10- to 11-inch oval casserole (about 2 1/2 qts). Add in green onions, capers, sherry, soy sauce, and ginger to mushrooms; mix and spread level. Lay fillets proportionately over mix, overlapping if necessary. Cover casserole tightly with foil.
- Bake fish in a 375 degree oven till fillets are opaque but still moist-looking in center of thickest part, about 15 min; keep hot.
- While fish bakes, add in potatoes and tarragon to mushroom broth. Bring to a boil over high heat; cover and simmer till potatoes are soft sufficient to mash easily, about 15 min. Drain potatoes in a strainer over a bowl. Pour liquid back into pan and put potatoes in the bowl.
- Uncover fish and drain juices into pan. Boil liquid over high heat till reduced to about 3/4 c., 4 to 5 min. In a small bowl, blend cornstarch with 1 Tbsp. water and stir into boiling liquid; stir till boiling again, and remove from heat. Turn oven to broil.
- Meanwhile, with a potato masher or possibly a mixer, mash potatoes till smooth, adding sufficient lowfat milk for desired texture. Push fish and mushrooms toward center of casserole to leave a 1-inch space around the edge. Spoon potatoes (or possibly pipe through a pastry bag with a large plain or possibly star tip) into space. Pour sauce over fish mix. Sprinkle potatoes with cheese.
- Broil about 4 inches from heat till cheese is very lightly browned, about 4 min. Sprinkle with remaining 1/4 c. green onions. Add in salt and pepper to taste.
- This recipe yields 4 servings.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 148g | |
| Recipe makes 4 servings | |
| Calories 146 | |
| Calories from Fat 32 | 22% |
| Total Fat 3.61g | 5% |
| Saturated Fat 1.61g | 6% |
| Trans Fat 0.0g | |
| Cholesterol 62mg | 21% |
| Sodium 471mg | 20% |
| Potassium 479mg | 14% |
| Total Carbs 3.2g | 1% |
| Dietary Fiber 0.7g | 2% |
| Sugars 0.54g | 0% |
| Protein 24.09g | 39% |
