Peppered Sole
TOTAL TIME: Prep/Total Time: 25 min.
YIELD: 4 servings.
My daughter loves this recipe—it's the only way she'll eat fish. To top it off, it's good for her! —Jeannette Baye, Agassiz, British Columbia
Ingredients
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2 tablespoons butter
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2 cups sliced fresh mushrooms
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2 garlic cloves, minced
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4 sole fillets (4 ounces each)
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1/4 teaspoon paprika
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1/4 teaspoon lemon-pepper seasoning
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1/8 teaspoon cayenne pepper
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1 medium tomato, chopped
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2 green onions, thinly sliced
Directions
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1.
In a large skillet, heat butter over medium-high heat. Add mushrooms; cook and stir until tender. Add garlic; cook 1 minute longer. Place fillets over mushrooms. Sprinkle with paprika, lemon pepper and cayenne.
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2.
Cook, covered, over medium heat 5-10 minutes or until fish just begins to flake easily with a fork. Sprinkle with tomato and green onions.
Nutrition Facts
1 serving: 174 calories, 7g fat (4g saturated fat), 69mg cholesterol, 166mg sodium, 4g carbohydrate (2g sugars, 1g fiber), 23g protein. Diabetic Exchanges: 3 lean meat, 1-1/2 fat, 1 vegetable.
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