Sole with Shrimp Sauce

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.
Sole with Shrimp Sauce
Sole with Shrimp Sauce

PREP TIME

15

minutes

TOTAL TIME

25

minutes

SERVINGS

4

servings

PREP TIME

15

minutes

TOTAL TIME

25

minutes

SERVINGS

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

•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. • 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. • 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.

Keyingredient.com uses 'cookies' to give you the best, most relevant experience. Using this website means you're ok with this. You can change which cookies are set at any time and find out more about them by following this link.

Please describe your issue: