Sole Provençale

Sole Provençale

Enjoy French-style seafood dinner tonight - cook sole fillets with vegetables in a skillet in just 30 minutes, using this recipe!

Prep Time

25

Minutes

Total Time

30

Minutes

Makes

2

servings

1/2
cup sliced fresh mushrooms (about 1 oz)
2
tablespoons dry white wine or nonalcoholic white wine
2
teaspoons tomato paste
1
medium tomato, chopped (3/4 cup)
1
small onion, chopped (1/4 cup)
1
clove garlic, finely chopped
2
teaspoons chopped fresh thyme
1/4
teaspoon salt
1/2
lb thin sole fillets, cut into 2 serving pieces
2
teaspoons canola oil
  1. In 1-quart saucepan, heat mushrooms, wine, tomato paste, tomato, onion, garlic and half of the thyme to boiling; reduce heat to medium. Cook about 5 minutes, stirring occasionally, until slightly thickened.
  2. Meanwhile, sprinkle salt and remaining thyme over fish fillets; roll up fillets. In 8-inch nonstick skillet, heat oil over medium-high heat. Cook rolled fish, seam side down, in oil 4 to 5 minutes, turning as needed, until lightly browned on all sides.
  3. Top fish with tomato mixture; reduce heat to low. Cover; cook 5 minutes longer or until fish flakes easily with fork.
Makes 2 servings
Make the Most of This Recipe With Tips From The Betty Crocker® Kitchens
tip for two
Cooking foods, especially fish, with wine adds an extra boost of flavor. You'll notice several recipes in this chapter use wine as an ingredient. A substitute, like apple juice, is usually given, or you might try nonalcoholic wine.

Nutrition Information:

1 Serving (1 Serving)
  • Calories 170
    • (Calories from Fat 50),
  • Total Fat 6g
    • (Saturated Fat 1/2g,
    • Trans Fat 0g),
  • Cholesterol 55mg;
  • Sodium 430mg;
  • Total Carbohydrate 7g
    • (Dietary Fiber 2g,
    • Sugars 4g),
  • Protein 21g;
Percent Daily Value*:
    Exchanges:
    • 0 Starch;
    • 0 Fruit;
    • 0 Other Carbohydrate;
    • 0 Skim Milk;
    • 0 Low-Fat Milk;
    • 0 Milk;
    • 1 Vegetable;
    • 2 1/2 Very Lean Meat;
    • 0 Lean Meat;
    • 0 High-Fat Meat;
    • 1 Fat;
    Carbohydrate Choices:
    • 1/2;
    *Percent Daily Values are based on a 2,000 calorie diet.