Sole Fillets with White Wine

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This recipe comes from the book "Cuisiner pour vaincre la douleur et l'inflammation chronique", de Jacqueline Lagacé, Ph.D., Éditions FIDES, 2011

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Ingredients

??? onions, finely chopped ???
??? white wine ???
??? water ???
??? tomatoes, crushed ???
??? sole fillets ???
??? creamy soy preparation for cooking ???
??? cayenne pepper ???
??? salt [optional] ???
??? ground pepper to taste [optional] ???

Method

  1. Combine the onion, wine, water and tomatoes in a large pan and bring to a boil. Simmer over low heat for 3 to 5 minutes.
  2. Place the sole fillets in the pan and cover. Simmer over low heat for 8 to 10 minutes or until the fish flakes easily.
  3. Remove the fillets with a slotted spoon and keep warm.
  4. Add cream to the wine preparation, stirring constantly. Avoid boiling. Stir in the seasoning and cook for another 2 to 3 minutes.
  5. Pour the sauce over the fillets and serve.

Nutrition Facts Table

per 1 serving (150 g)

Amount

% Daily Value

Calories

140

Fat

3 g

5 %

Saturated 0.5 g
+ Trans 0 g

3 %

Cholesterol

50 mg

Sodium

90 mg

4 %

Carbohydrate

4 g

1 %

Fibre

1 g

2 %

Sugars

2 g

Net Carbs

3 g

Protein

20 g

Vitamin A

5 %

Vitamin C

7 %

Calcium

2 %

Iron

3 %
More info

Claims

This recipe is :
Excellent source of  :
Selenium, Vitamin B12
Good source of  :
Magnesium, Niacin, Phosphorus, Potassium, Vitamin D
Source of  :
Folacin, Manganese, Omega-3, Pantothenic Acid, Vitamin B1, Vitamin B2, Vitamin B6, Vitamin E, Zinc
Low  :
Saturated Fat, Sodium
Free  :
Added Sugar, Trans Fat
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Vegetables ½
Meat and Alternatives 2 ½
More info
Check out our Meal Plans for Type 2 Diabetes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

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