Sole with Shrimp Sauce
By á-8003
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.
Ingredients
- SAUCE:
- 1-1/2 pounds sole fillets
- 1/4 teaspoon each salt, paprika and coarsely ground pepper
- 3/4 pound sliced fresh mushrooms
- 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
Details
Servings 4
Preparation time 15mins
Cooking time 25mins
Preparation
Step 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.
• 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.
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