Lemon Sauced Sole
Lemon Sauced Sole offers delicate, flaky fish topped with a tangy lemon wine sauce, perfect for light dinners or special occasions, appealing to seafood lovers and citrus enthusiasts.
Ingredients
Instructions
- Sprinkle the sole fillets with pepper and dredge in flour.
- Dip the fillets in lightly beaten egg whites and then dredge in flour again.
- Coat a large nonstick skillet with vegetable cooking spray.
- Add 1/2 teaspoon of margarine to the skillet and heat over medium until hot.
- Add two fillets to the skillet and cook for 4 minutes on each side, or until fish is lightly browned and flakes easily.
- Remove the fillets from the skillet and keep warm.
- Repeat the cooking process with remaining fillets and margarine.
- Add the wine, chopped green onions, and lemon juice to the skillet.
- Cook until the mixture reduces to 1/4 cup.
- Spoon the lemon sauce over the cooked fish and serve.
Nutrition & Diet Analysis (per serving)
387
kcal
19% DV
Protein
Fat
Carbs
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).