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Рецепт Sole Aux Amandes

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Порций: 4

Ингредиенты

Cost per serving $4.12 view details
  • 4 lrg Sole fillets
  • 1/4 c. Nonfat lowfat milk
  • 1/2 c. Whole-wheat pastry flour or possibly
  •     Unbleached white flour
  • 1 tsp Unsalted butter
  • 1 tsp Safflower oil
  • 3/4 c. Minced mushrooms
  • 1/4 c. Slivered almonds
  • 1 tsp Minced chives
  • 1 tsp Chopped parsley
  •     Juice of 1 medium lemon

Инструкции

  1. 1. Preheat oven to 200 degrees F. Dredge Sole in lowfat milk and then in flour. In a large skillet over medium-high heat, heat butter with oil and lightly saute/fry flour-coated fish till browned. Transfer to a platter and keep hot in oven.
  2. 2. In the same pan, using drippings from sauteing fish, saute/fry mushrooms till soft. Add in a small amount of water, if needed, to prevent sticking.
  3. Add in almonds, chives, parsley, and lemon juice. Heat through, then pour over Sole and serve immediately.

Nutrition Facts

Amount Per Serving %DV
Serving Size 196g
Recipe makes 4 servings
Calories 191  
Calories from Fat 48 25%
Total Fat 5.42g 7%
Saturated Fat 1.25g 5%
Trans Fat 0.0g  
Cholesterol 81mg 27%
Sodium 139mg 6%
Potassium 675mg 19%
Total Carbs 1.81g 0%
Dietary Fiber 0.5g 2%
Sugars 1.11g 1%
Protein 32.22g 52%
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