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 min
  • Total Time 30 min
  • Servings 2

Ingredients

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.

Expert Tips

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

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
170
(
Calories from Fat
50),
% Daily Value
Total Fat
6g
6%
(Saturated Fat
1/2g,
1/2%
Trans Fat
0g
0%
),
Cholesterol
55mg
55%;
Sodium
430mg
430%;
Total Carbohydrate
7g
7%
(Dietary Fiber
2g
2%
  Sugars
4g
4%
),
Protein
21g
21%
;
% Daily Value*:
Vitamin A
15%;
Vitamin C
10%;
Calcium
4%;
Iron
6%;
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.