Sole Fillets with Mushrooms

Sole Fillets with Mushrooms

An unusual but tasty combination of fish and mushrooms.

2 servings
Preparation 10 min
Cooking 10 min

350 calories per serving 


Ingredients

8 button (white) mushrooms, thinly sliced   110 g
1 tbsp Italian parsley, fresh, chopped   5 g
2 sole fillets, haddock, or turbot   300 g
3 tbsp white flour (all purpose)   24 g
2 tbsp butter, unsalted   28 g
2 tbsp canola oil   30 mL
2 tbsp lemon juice, freshly squeezed   3/4 lemon
1 pinch salt [optional]   0.1 g
  ground pepper to taste    

Before you start

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

Method

  1. Preheat the oven to the lowest setting.
  2. Prepare the mushrooms: slice them thinly. Chop the parsley. Set aside.
  3. Rinse the fillets and pat dry. Add salt, pepper and coat with flour.
  4. Melt the butter in a pan over high heat. Add the fillets and cook 2 min on one side, turn them, and cook 1-2 min. Put them on a plate and keep them warm in the oven.
  5. Add the oil to the pan. Add the mushrooms and cook 4-5 min over high heat. Add salt and pepper. Add the chopped parsley, lemon juice, toss and transfer over the fillets.
  6. Serve immediately.

Nutrition Facts Table

Nutrition Facts

per 1 serving (200g)

Amount

% DV*

* DV = Daily Value

Calories

350

Fat

20 g

30 %

Saturated 6 g
+ Trans 0.5 g

34 %

Cholesterol

100 mg

Sodium

130 mg

5 %

Carbohydrate

12 g

4 %

Fibre

1 g

3 %

Sugars

1 g

Protein

31 g

Vitamin A

10 %

Vitamin C

15 %

Calcium

4 %

Iron

8 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: ½ serving
Grain Products: ½ serving
Milk and Alternatives: 0 serving
Meat and Alternatives: serving

More info

Claims

Free :
Added Sugar
Low :
Sodium
Source of :
Copper, Iron, Manganese, Omega-3, Vitamin A, Vitamin C, Zinc
Good source of :
Folacin, Pantothenic Acid, Vitamin B1, Vitamin B2, Vitamin B6
Excellent source of :
Magnesium, Niacin, Phosphorus, Potassium, Selenium, Vitamin B12, Vitamin D, Vitamin E, Vitamin K

More info


This recipe is in the following categories: Fish | Main courses/Entrées | Diabetes-friendly | Halal | High Vitamin D | Kosher | Low Sodium | Source of Omega-3

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