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Sole with Wine Sauce

Yield 2 servings.

Ingredients

  • 2 (4-ounce) sole fillets
  • Vegetable cooking spray
  • 1/8 teaspoon salt
  • 1/8 teaspoon ground white pepper
  • 1/2 cup dry white wine
  • 1 teaspoon lemon juice
  • 1 teaspoon reduced-calorie margarine
  • 2 teaspoons minced shallots
  • 1/4 teaspoon minced garlic
  • 1 1/2 cups sliced fresh mushrooms
  • 1/3 cup skim milk, divided
  • 1 tablespoon all-purpose flour
  • 2 tablespoons (1/2 ounce) shredded reduced-fat Swiss cheese
  • 1 tablespoon freshly grated Parmesan cheese

Nutrition Information

  • calories 200
  • caloriesfromfat 24 %
  • fat 5.3 g
  • satfat 1.8 g
  • monofat 0.0 g
  • polyfat 0.0 g
  • protein 28.2 g
  • carbohydrate 9.4 g
  • fiber 0.0 g
  • cholesterol 68 mg
  • iron 0.0 mg
  • sodium 354 mg
  • calcium 0.0 mg

How to Make It

  1. Arrange fillets in an 11- x 7- x 1 1/2-inch baking dish coated with cooking spray. Sprinkle with salt and pepper. Pour wine and lemon juice over fillets. Cover and bake at 400° for 10 minutes. Drain fillets, reserving liquid.

  2. Melt margarine in a nonstick skillet over medium-high heat. Add shallots and garlic; saute until tender. Add mushrooms; saute until liquid evaporates.

  3. Combine 2 tablespoons milk and flour, stirring with a wire whisk until smooth. Place reserved liquid in a small saucepan over medium-high heat; cook until reduced by half. Add remaining milk to reduced liquid, stirring constantly. Add flour mixture to milk mixture, and bring to a boil; cook, stirring constantly, 1 minute or until wine sauce is thickened and bubbly.

  4. Spoon mushroom mixture over fillets; top with wine sauce, and sprinkle with cheeses. Bake, uncovered, at 375° for 10 minutes. Broil 5 1/2 inches from heat (with electric oven door partially opened) 2 minutes or until lightly browned. Serve immediately.

Cooking Light Light Cooking for Two