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Special Diet Information

Coumadin® (Warfarin)
This recipe is NOT safe for Coumadin (warfarin) users.

Lactose
This recipe is safe for those who are lactose intolerant.

Sodium
This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.

 

"You know when they have a fishing show on TV? They catch the fish and then let it go. They don't want to eat the fish, they just want to make it late for something."
-Mitch Hedberg, Comedian

The refrigerator light goes on...

Twenty or thirty years ago sole was the posh fish on menus in America. I don't think of making it often but it is so fantastic. You can make a quick and simple fish dish or something a little more elaborate and elegant and it'll always be great.

Chiffonade

In French this means "made of rags," so slicing a food into very thin strips is known as a chiffonade. Lining up the leaves of spinach and slicing across yielding long thin strips is a chiffonade. This is also done with herbs, such as basil or mint, by stacking the leaves, rolling them up in a tube and cutting across the roll into ribbons. 


 

Sole Caprese



Servings = 2 | Serving size =4 ounces fish

Cooking Time = 30 Minutes

This recipe can be multiplied by 2, 3, 4, 5, 6, 7, 8.

This recipe does not make very good leftovers.

Serve with Roasted Garlic Mashed Potatoes or Mashed Yams or Roasted Garlic Mashed Potatoes - Low Sodium Version or Brown Rice

AND

Serve with Lemon Butter Brussels Sprouts or Green Beans with Red Onion or Healthy Caesar Salad or Mushroom Salad or Carrot Salad with Marjoram Vinaigrette

1 tsp olive oil
2 cloves garlic (sliced)
2 Tbsp pine nuts
2 large shallots (minced)
1 large tomato (seeded and diced)
1/4 tsp salt (divided)
fresh ground black pepper (to taste)
6 large leaves fresh basil (chiffonade)
8 ounces sole filets
1/3 cup white wine
2 tsp unsalted butter

Place the olive oil in a small skillet over medium heat. Add the garlic and pine nuts and cook, stirring frequently, for about 2 minutes.

Add the shallots and cook for about 5 minutes, until they are slightly softened. Remove to a bowl to cool.

When cool add the tomatoes, 1/8 teaspoon salt, pepper and basil. Fold together.

Tear two sheets of wax paper or aluminum foil about 12 inches long. Place half of the sole filets on each sheet. Arrange so that the edges of the filets overlap slightly to form a larger flat filet. Divide the tomato mixture evenly between the filets.

Using the wax paper, roll the sole filets around the stuffing. Be gentle but firm to create as tight a roll as possible. Once rolled, roll the wax paper around the stuffed filets and twist the ends like a Tootsie Roll. Place in the freezer for about 20 minutes.

Preheat the oven to 325F.

Place the white wine in a medium skillet. When the oven is hot, gently remove the filets from the wax paper and sprinkle with the remaining 1/8 teaspoon salt.

Place the filets in the pan with the white wine and place the pan in the oven. Cook for 15 minutes.

Remove the pan from the oven and place the filets on warmed plates. Place the pan over high heat and reduce the remaining liquid to about half.

Add the unsalted butter. Swirl until the butter is melted and then drizzle over the fish. Serve.

Nutrition Facts

Serving size = 4 ounces fish

Servings = 2

.

Amount Per Serving

Calories 368 Calories from Fat 124
  % Daily Value
Total Fat 13g 23%
    Saturated Fat 2g 13%
    Monounsaturated Fat 5g  
    Trans Fat 0g  
Cholesterol 64mg 23%
Sodium 404mg 16%
Total Carbohydrates 22g 5%
    Dietary Fiber 2g 7%
    Sugars 5g  
Protein 25g  
Vitamin A 48% Vitamin C 50%
Calcium 8% Iron 12%
Vitamin K 48 mcg Potassium 1106 mg
Magnesium 100 mg