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Sole Fillets with Mushrooms

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An unusual but tasty combination of fish and mushrooms.

Preparation : 10 min Cooking : 10 min
350 calories/serving
  • Can be done in advance
  • Very easy
  • Gluten Free
  • Lactose Free
  • Nuts & Peanuts Free
  • Halal
  • Kosher
  • Diabetes-friendly

Ingredients

8 button (white) mushrooms, thinly sliced 110 g
1 tbsp Italian parsley, fresh, chopped 5 g
2 sole fillets 300 g
3 tbsp cornstarch 24 g
2 tbsp margarine non-hydrogenated 28 g
2 tbsp canola oil 30 mL
2 tbsp lemon juice, freshly squeezed 3/4 lemon
salt [optional]
ground pepper to taste [optional]

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 cornstarch.
  4. Heat the margarine 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

per 1 Serving (240g)

Amount

% Daily Value

Calories

350

Fat

19 g

30 %

Saturated 2.2 g
+ Trans 0.3 g

12 %

Cholesterol

70 mg

Sodium

130 mg

5 %

Carbohydrate

14 g

5 %

Fibre

0 g

2 %

Sugars

1 g

Protein

29 g

Vitamin A

13 %

Vitamin C

19 %

Calcium

4 %

Iron

6 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : ½ serving
Grain Products : ½ serving
Milk and Alternatives : 0 serving
Meat and Alternatives : 1 ¾ servings

Claims

This recipe is :
Low  :
Sodium
Source of  :
Copper, Folacin, Iron, Omega-3, Omega-6, Vitamin A, Vitamin B1, Vitamin C, Zinc
Good source of  :
Magnesium, Pantothenic Acid, Vitamin B2, Vitamin B6
Excellent source of  :
Niacin, Phosphorus, Potassium, Selenium, Vitamin B12, Vitamin D, Vitamin E, Vitamin K
Free  :
Added 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 ½

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This recipe is in the following categories

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