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  • Prep 25 min
  • Total 30 min
  • Servings 2

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

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

Steps

Hide Images
  • 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 Facts

Serving Size: 1 Serving
Calories
170
Calories from Fat
50
% Daily Value
Total Fat
6g
9%
Saturated Fat
1/2g
3%
Trans Fat
0g
Cholesterol
55mg
18%
Sodium
430mg
18%
Potassium
580mg
17%
Total Carbohydrate
7g
2%
Dietary Fiber
2g
7%
Sugars
4g
Protein
21g
% Daily Value*:
Vitamin A
15%
15%
Vitamin C
10%
10%
Calcium
4%
4%
Iron
6%
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 Choice
1/2
*Percent Daily Values are based on a 2,000 calorie diet.

© 2017 ®/TM General Mills All Rights Reserved

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