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Baked Sole Almondine with Lime
and Thyme
1/4 cup slivered almonds, toasted
1 pound sole fillets
1/4 cup lime juice
1 tablespoon olive oil
1 teaspoon grated lime peel
2 cloves garlic, peeled and minced
1/2 teaspoon crushed dried thyme
1/4 teaspoon ground black pepper
1/4 cup fresh chopped parsley
Preheat oven to 375°F. Rinse fillets and pat dry. Remove any
bones, using tweezers or pliers, if necessary. Place the fillets
in a single layer in a 13x9x2-inch baking dish. In a bowl whisk
together lime juice, oil, lime peel, garlic, thyme and pepper.
Pour evenly over the fish; turning once to coat. Sprinkle with
almonds. Bake, uncovered, 8 to 10 minutes, or until the fish is
opaque and flakes easily with a fork. Top with parsley before
serving. Serving Size: 4
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Baked Sole with Capers and
Mushrooms
1 tablespoon olive oil
1 tablespoon dry sherry
1/2 pound mushrooms, cleaned and sliced
3 green onions, trimmed and minced
1 1/4 pounds sole fillets
1/4 teaspoon olive oil
1/2 cup dry white wine
2 tablespoons flour
2/3 cup plain nonfat yogurt
2 tablespoons Capers, drained, minced
1/4 cup chopped fresh parsley
Preheat the oven to 350°F. Heat oil and sherry in a large
skillet over medium heat. Add mushrooms and onions. Saute 10 minutes,
stirring frequently. Meanwhile, rinse the fish and pat dry. Remove
any bones, using tweezers or pliers, if necessary. Grease a 9-inch
baking dish with 1/4 teaspoon oil. Arrange fish in a single layer.
In a bowl thoroughly combine wine and flour. Gradually add to
mushrooms in the skillet, stirring constantly until thickened.
Turn off the heat. Stir the yogurt and capers into the sauce;
pour over fish and top with parsley, cover. Bake 25 minutes, or
until fish is opaque and flakes easily with a fork. Serve hot.
Serving Size: 5
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Lemon Sole Stuffed with Olives
and Tarragon
1 pound sole fillets
1/4 cup chicken broth
1/4 cup lemon juice
2 green onions, minced
2 cloves garlic, peeled and minced
1 teaspoon crushed dried tarragon
1 cup plain yogurt
3 tablespoons chopped black olives
1 cup fine dry bread crumbs
Rinse fillets and pat dry. Remove any bones, using tweezers or
pliers, if necessary. Set aside in refrigerator. Preheat oven
to 450°F. Put chicken broth and lemon juice in a skillet over
medium-high heat; add onions, garlic, and tarragon. Simmer, stirring
constantly, about 5 minutes, until liquid has almost totally evaporated.
Remove from heat and stir in yogurt and olives. Reserve 1/2 of
resulting sauce. Stir bread crumbs into remaining sauce and spread
evenly over each fillet. Roll up jelly-roll fashion and place
seam side down in a loaf pan. Pour reserved sauce over top. Cover
and bake 30 minutes. Serve hot. Serving Size: 4
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Sole Fish Fillets
2 tablespoons butter, melted
2 tablespoons lemon juice
1/2 teaspoon salt
1/4 teaspoon pepper
1/4 teaspoon dillweed
2 cups dry bread crumbs, crushed
2 pounds sole filets
1 tartar sauce
1 lemon
Preheat oven to 375 degrees. In small bowl, combine melted butter
and lemon juice. In shallow pie plate, combine salt, pepper, dillweed,
and crushed dry bread crumbs. Cut sole filets into serving portions.
Dip into melted butter; coat with seasoned bread crumb mixture.
Arrange fillets in 9-inch baking dish sprayed with vegetable cooking
spray. Bake uncovered until the fish flakes, about 20 minutes.
Serve with tartar sauce and lemon. Serving Size: 5.
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