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Sole with Shrimp Sauce

Total Time

Prep: 25 min. Bake: 15 min.

Makes

4 servings

“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
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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 15x10x1-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.

Nutrition Facts

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

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