Sole with Shrimp Sauce
Total Time
Prep: 25 min. Bake: 15 min.
Yield
4 servings
“I found this recipe 30 years ago when my husband was in the Army. I tweaked it to cut down on butter and flour, but it's as good as the original. We love it and eat it often.”
—Laura McDowell, Lake Villa, Illinois
Ingredients
- 1-1/2 pounds sole fillets
- 1/4 teaspoon each salt, paprika and coarsely ground pepper
- 3/4 pound sliced fresh mushrooms
- SAUCE:
- 1-1/2 teaspoons grated onion
- 4-1/2 teaspoons butter
- 4 teaspoons all-purpose flour
- 1/4 teaspoon each salt, paprika and coarsely ground pepper
- 3/4 cup fat-free milk
- 1/4 cup reduced-sodium chicken broth
- 3/4 pound cooked medium shrimp, peeled and deveined
- 4 tablespoons grated Parmesan cheese, divided
- 1 teaspoon minced fresh parsley
- 1/4 teaspoon dried basil
- 1/8 teaspoon cayenne pepper
Directions
- Place fillets in a 15x10x1-in. baking pan coated with cooking spray; sprinkle with seasonings. In a large skillet coated with cooking spray, cook mushrooms over medium heat until tender. Spoon over fish.
- Bake at 350° for 10-15 minutes or until fish flakes easily with a fork. Meanwhile, in the same skillet, cook onion in butter over medium heat until tender. Stir in the flour, salt, paprika and pepper until blended.
- Gradually stir in milk and broth. Bring to a boil; cook and stir for 1-2 minutes or until thickened. Stir in the shrimp, 3 tablespoons cheese, parsley and basil; heat through. Spoon sauce over fish; sprinkle with cayenne and remaining cheese.
Nutrition Facts
1 serving: 338 calories, 9g fat (4g saturated fat), 224mg cholesterol, 741mg sodium, 9g carbohydrate (4g sugars, 1g fiber), 52g protein. Diabetic Exchanges: 7 lean meat, 7 very lean meat, 1 vegetable, 1 fat.
“I found this recipe 30 years ago when my husband was in the Army. I tweaked it to cut down on butter and flour, but it's as good as the original. We love it and eat it often.”
—Laura McDowell, Lake Villa, Illinois
Recipe Creator
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