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Sole with Shrimp Sauce Recipe

Sole with Shrimp Sauce Recipe

“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. YIELD:4 servings

Ingredients

  • 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

Directions

  • 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.

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.

Wine Pairings

Light-Bodied White Wine

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