Sole Fillets with Mushrooms

31 Reviews
96% would make this recipe again

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
  • 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, 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] 0.2 g
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 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

per 1 serving (200g)

Amount

% Daily Value

Calories

350

Fat

20 g

30 %

Saturated 6.2 g
+ Trans 0.7 g

34 %

Cholesterol

100 mg

Sodium

130 mg

5 %

Carbohydrate

12 g

4 %

Fibre

1 g

3 %

Sugars

1 g

Net Carbs

11 g

Protein

31 g

Vitamin A

10 %

Vitamin C

15 %

Calcium

3 %

Iron

8 %

Claims

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

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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Members' Reviews

31 Reviews (30 with rating only ) 96% would make this recipe again
Gyro2
march 07, 2011 | I would make this recipe again

I used snapper instead of sole...turned out good.

Useful 0

This recipe is in the following categories

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

Top Reviews

View All Reviews
Gyro2
march 07, 2011 | I would make this recipe again

I used snapper instead of sole...turned out good.

Useful 0