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Poached Sole Florentine

Yield 6 servings.

Ingredients

  • 4 cups water
  • 2 tablespoons white wine vinegar
  • 1 1/2 pounds sole fillets
  • Vegetable cooking spray
  • 1 tablespoon reduced-calorie margarine
  • 1 (10-ounce) package frozen chopped spinach, thawed and drained
  • 1/4 cup plus 1 tablespoon all-purpose flour
  • 3/4 cup canned no-salt-added chicken broth, undiluted and divided
  • 3/4 cup skim milk
  • 1/2 cup (2 ounces) shredded reduced-fat Swiss cheese, divided
  • 1/2 cup nonfat sour cream alternative
  • 2 tablespoons lemon juice
  • 1 teaspoon minced garlic, divided
  • 1/8 teaspoon salt
  • 1/4 teaspoon ground white pepper
  • 1/4 cup fine, dry breadcrumbs
  • 1 tablespoon grated Parmesan cheese
  • 2 tablespoons minced fresh parsley
  • 1 tablespoon reduced-calorie margarine, melted

Nutrition Information

  • calories 244
  • caloriesfromfat 24 %
  • fat 6.4 g
  • satfat 1.9 g
  • monofat 0.0 g
  • polyfat 0.0 g
  • protein 30.7 g
  • carbohydrate 14.3 g
  • fiber 0.0 g
  • cholesterol 69 mg
  • iron 0.0 mg
  • sodium 312 mg
  • calcium 0.0 mg

How to Make It

  1. Bring water and vinegar to a boil in a Dutch oven. Reduce heat; add fillets. Cover and simmer 1 minute or until opaque. Remove from liquid; discard liquid.

  2. Coat a nonstick skillet with cooking spray; add 1 tablespoon margarine. Place over medium-high heat until margarine melts. Add spinach; saute 1 minute.

  3. Stir flour into 1/2 cup broth. Bring remaining 1/4 cup broth and milk to a boil. Add flour mixture; cook, stirring constantly, until thickened. Add 1/4 cup Swiss cheese, sour cream, lemon juice, 1/2 teaspoon garlic, salt, and pepper. Stir 1/2 cup cheese sauce into spinach mixture. Spread in an 11- x 7- x 1 1/2-inch baking dish coated with cooking spray. Arrange fillets over spinach; pour remaining cheese sauce over fillets. Combine remaining 1/4 cup Swiss cheese and 1/2 teaspoon garlic, breadcrumbs, and remaining ingredients. Sprinkle over casserole. Bake at 375° for 15 minutes.

Light and Luscious