Sole with Shrimp Sauce Recipe
Sole with Shrimp Sauce Recipe photo by Taste of Home

Sole with Shrimp Sauce Recipe

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“I found this recipe 30 years ago when my husband was in the Army. I tweaked it to cut down on butter and flour, but it's as good as the original. We love it and eat it often.” —Laura McDowell, Lake Villa, Illinois
TOTAL TIME: Prep: 25 min. Bake: 15 min.
MAKES:4 servings
Diabetic Exchange Test Kitchen Approved
TOTAL TIME: Prep: 25 min. Bake: 15 min.
MAKES: 4 servings


  • 1-1/2 pounds sole fillets
  • 1/4 teaspoon each salt, paprika and coarsely ground pepper
  • 3/4 pound sliced fresh mushrooms
  • SAUCE:
  • 1-1/2 teaspoons grated onion
  • 4-1/2 teaspoons butter
  • 4 teaspoons all-purpose flour
  • 1/4 teaspoon each salt, paprika and coarsely ground pepper
  • 3/4 cup fat-free milk
  • 1/4 cup reduced-sodium chicken broth
  • 3/4 pound cooked medium shrimp, peeled and deveined
  • 4 tablespoons grated Parmesan cheese, divided
  • 1 teaspoon minced fresh parsley
  • 1/4 teaspoon dried basil
  • 1/8 teaspoon cayenne pepper

Nutritional Facts

1 serving equals 338 calories, 9 g fat (4 g saturated fat), 224 mg cholesterol, 741 mg sodium, 9 g carbohydrate, 1 g fiber, 52 g protein. Diabetic Exchanges: 7 lean meat, 1 vegetable 1 fat.


  1. Place fillets in a 15-in. x 10-in. x 1-in. baking pan coated with cooking spray; sprinkle with seasonings. In a large nonstick skillet coated with cooking spray, cook mushrooms over medium heat until tender. Spoon over fish.
  2. Bake at 350° for 10-15 minutes or until fish flakes easily with a fork. Meanwhile, in the same skillet, cook onion in butter over medium heat until tender. Stir in the flour, salt, paprika and pepper until blended.
  3. Gradually stir in milk and broth. Bring to a boil; cook and stir for 1-2 minutes or until thickened. Stir in the shrimp, 3 tablespoons cheese, parsley and basil; heat through. Spoon sauce over fish; sprinkle with cayenne and remaining cheese. Yield: 4 servings.
Originally published as Sole with Shrimp Sauce in Taste of Home December/January 2009, p49

Light-Bodied White Wine

Enjoy this recipe with a light-bodied white wine such as Sauvignon Blanc or Pinot Grigio.

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Reviewed Feb. 16, 2014

"Special enough for company. Fixed for Valentine's dinner. I used Swai and/or Tilapia as well. Shrimp sauce makes the dish special and served with long grain and wild rice. Made mine GF and lactose free by substituting brown rice flour and rice milk and omitting parmesan."

Reviewed Oct. 26, 2012

"The store didn't have Sole, so used Pollock instead.......delicious ! Shrimp Sauce was the best part, served with Couscous to make sure we didn't leave anything on the plate. I made the sauce first, then let it hold while the fish baked and could add the shrimp at the last minute to prevent over-cooking. Will treat guests to this next time."

Reviewed Mar. 26, 2011

"This was good and we enjoyed it very much. Will add some garlic next time! Served over rice."

Reviewed May. 28, 2010

"This meal was delicious. I made it with Tilapia, and because I had raw shrimp, I grilled them with Cajun Seasoning. Therefore, I did not sprinkle with Cayenne seasoning, because it was already a tad spicy.

Delicious! I will definitely make again."

Reviewed Mar. 10, 2010

"The shrimps bring this OK dish up another level. I imagine if you used the shrimp and mushrooms to make a stuffing, it would add amazing flavor to the sole, then top with the sauce and bake."

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