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Sole Fillets with a Lemon-Marjoram Cream Sauce

5 Reviews
100% would make this recipe again

Preparation : 10 min Cooking : 10 min
330 calories/serving
  • Easy
  • Nuts & Peanuts Free
  • Kosher
  • Diabetes-friendly

Ingredients

1 shallots, finely chopped 40 g
1 tbsp marjoram, fresh, chopped 7 g
2 sole fillets 300 g
2 tbsp white flour (all purpose) 16 g
2 tbsp butter, unsalted 28 g
1/4 cup white wine 65 mL
3 tbsp whipping cream 35% 45 mL
1/2 tbsp apple cider vinegar 8 mL
2 tsp lemon juice, freshly squeezed
salt [optional]
ground pepper to taste [optional]

Before you start

Keep the serving plates in the oven at the lowest setting so they are warm when you serve.

Method

  1. Finely chop the shallots and marjoram. Set aside. Rinse the fillets and pat them dry. Season with salt and pepper, then coat them with flour.
  2. Melt ½ to 1 tablespoon of butter in a pan over high heat. Add the fillets and cook 2 min on one side, turn them, then cook an additional 1-2 min. Take the pan off the heat and keep it warm in the oven.
  3. Pour the wine, cream, and vinegar in a saucepan. Add the shallots and marjoram, then bring to a boil. Continue to cook over high heat a few minutes, until the mixture is reduced by about a half, stirring occasionally. Strain the sauce into a small saucepan, pressing firmly on the solids to release as much liquid as possible.
  4. Set the small saucepan over very low heat and whisk in the remaining butter 1 piece at a time. Whisk in the lemon juice, then add salt and pepper to taste.
  5. Transfer the sole fillets to the warmed serving plates. Spoon the sauce over the fish and serve.

Nutrition Facts Table

per 1 Serving (190g)

Amount

% Daily Value

Calories

330

Fat

18 g

28 %

Saturated 10.4 g
+ Trans 0.4 g

54 %

Cholesterol

130 mg

Sodium

140 mg

6 %

Carbohydrate

12 g

4 %

Fibre

2 g

8 %

Sugars

0 g

Protein

31 g

Vitamin A

22 %

Vitamin C

10 %

Calcium

11 %

Iron

28 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : ¼ serving
Grain Products : ½ serving
Milk and Alternatives : 0 serving
Meat and Alternatives : 1 ½ servings

Claims

This recipe is :
Source of  :
Calcium, Copper, Fibre, Omega-3, Pantothenic Acid, Vitamin B1, Vitamin B2, Vitamin E, Zinc
Good source of  :
Folacin, Manganese, Vitamin A, Vitamin B6
Excellent source of  :
Iron, Magnesium, Niacin, Phosphorus, Potassium, Selenium, Vitamin B12, Vitamin D, Vitamin K
Free  :
Sugar

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches ½
Fruits 0
Vegetables ½
Meat and Alternatives 3 ½
Fats 3

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Members' Reviews

5 Reviews (5 with rating only ) 100% would make this recipe again

This recipe is in the following categories

Fish | Main courses/Entrées | High Vitamin D | High Iron | Source of Omega-3 | Diabetes-friendly | Kosher