Poached Sole Florentine

Recipe from

Nutritional 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

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

Preparation

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.

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

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.

Note:

Light and Luscious

January 1994
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