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Sole with Tarragon-Butter Sauce

Photo: Oxmoor House
Yield 4 servings (serving size: 1 fillet and 3 tablespoons sauce)
This recipe is quick enough for a weeknight meal but special enough for company. Serve with green beans.

Ingredients

  • 4 (6-ounce) sole fillets
  • 1/2 teaspoon salt, divided
  • 1/4 teaspoon freshly ground black pepper
  • Cooking spray
  • 3/4 cup dry white wine
  • 3/4 cup fat-free, lower-sodium chicken broth {Check for Gluten}
  • 1/3 cup finely chopped shallots
  • 1 tablespoon minced fresh garlic
  • 5 teaspoons butter, cut into small pieces
  • 1 tablespoon chopped fresh chives
  • 1 1/2 teaspoons chopped fresh tarragon
  • Rice Amandine

Nutrition Information

  • calories 197
  • fat 6.6 g
  • satfat 3.4 g
  • monofat 1.6 g
  • polyfat 1 g
  • protein 29.4 g
  • carbohydrate 3.4 g
  • fiber 0.4 g
  • cholesterol 92 mg
  • iron 0.8 mg
  • sodium 528 mg
  • calcium 38 mg

How to Make It

  1. Sprinkle fish with 1/4 teaspoon salt and pepper. Heat a large nonstick skillet over medium-high heat; coat pan with cooking spray. Add 2 fillets to pan; cook 2 minutes on each side or until desired degree of doneness. Remove from pan; cover and keep warm. Repeat procedure with remaining fish.

  2. Add wine and next 3 ingredients to pan; bring to a boil. Reduce heat, and simmer until reduced to about 1/2 cup (about 10 minutes). Remove from heat; stir in remaining 1/4 teaspoon salt, butter, chives, and tarragon. Spoon sauce over fish; serve immediately.

Cooking Light Gluten-Free Cookbook