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Poached Sole with Tomato-Mushroom Sauce

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Poached Sole with Tomato-Mushroom Sauce
  • Prep Time 25 min
  • Total Time 30 min
  • Servings 4
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Dinner ready in 30 minutes! Tasty tomato and mushroom sauce adds perfect flavor to poached sole.

Ingredients

SOLE

1/4
teaspoon salt
1
tablespoon lemon juice
1
lb. sole or flounder fillets

SAUCE

2
tablespoons margarine or butter
1/4
cup chopped onion
2
tomatoes, peeled, coarsely chopped
1/4
cup sliced pitted green olives
1
(4.5-oz.) jar sliced mushrooms, drained
1
teaspoon sugar
1/4
teaspoon salt
Dash ground red pepper (cayenne)

Directions

  • 1 In large skillet, combine 1 cup water, 1/4 teaspoon salt and lemon juice. Bring to a boil. Add sole fillets. Reduce heat; cover and simmer 5 to 10 minutes or until fish flakes easily with fork.
  • 2 Meanwhile, melt margarine in medium saucepan over medium heat. Add onion; cook and stir until tender. Stir in all remaining sauce ingredients. Cook 5 minutes, stirring occasionally.
  • 3 To serve, with slotted spoon, carefully lift fish from liquid; place on serving platter. Serve sauce over fish.
Tips  

Sole and flounder are flat white fish with a mild flavor that borders on sweet. They cook more quickly than thicker round whitefish fillets such as cod or salmon.

Nutrition Information 

NUTRITION INFORMATION PER SERVING

Serving Size: 1 serving
Calories
190
(
Calories from Fat
70
)
Daily Value
Total Fat
8g
12%
(
Saturated Fat
2g
10%
)
Cholesterol
55mg
18%
Sodium
730mg
30%
Total Carbohydrate
7g
2%
(
Dietary Fiber
2g
8%
,
Sugars
3g
)
Protein
22g
Daily Value*:
Vitamin A
15%
15%
Vitamin C
15%
15%
Calcium
4%
4%
Iron
4%
4%
Exchanges:
1 Vegetable; 3 Lean Meat;
*Percent Daily Values are based on a 2,000 calorie diet.
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