Free Recipe Flounder/sole Poach
Recipe Type: Free Fat Free Recipes
Recipe Preparation: bake
Cooking Temperature:
Recipe Serves: 4
Ingredients for Flounder/sole Poach Recipe
2 lb Sole Fillets, or flounder
1 tb Lemon Juice
3 tb Nonfat Milk, or skim
1/2 c Mushrooms, sliced
1/8 ts Salt
1/4 ts Nutmeg
1/2 ts Paprika
Flounder/sole Poach Preparation
**There was barely enough liquid to poach 3/4 lb of fish in. I would definitely increase the liquid poaching ingredients.** Combine lemon juice and milk with 1/2 C water in a skillet and bring to a boil. Add fillets and poach for 3 min. Remove fillets to shallow baking dish. Simmer liquid until it boils down to half. Add mushrooms and cook for 2 min. Stir in remaining ingredients. Pour mushroom mixture over fillets. Brown under broiler for 1 min. Yields: 4 servings Selection: Depending on the species, the sizes of flounder and sole vary greatly. They are sold either dressed whole or as fillets,which may weigh from 4 – 12 ozs. Purchase 1/2 lb whole fish or 1/3 lb fillets per serving. Preparation: The appeal of both flounder and sole is its firm, white flesh, fine texture and delicate flavor. They are successfully fried, baked, broiled and stuffed. AKA: Sand dabs, Greenland turbot, blackbacks, plaice. What is it?? Is it flounder or is it sole? In this country (US), it is almost always flounder, even if it is called sole. Several species of flounder are harvested by otter trawl from the Atlantic, Pacific an Gulf Coasts and are available year-round. The most commonly harvested is the west coast’s dover-sole . True sole is imported from France and England. Entered into MasterCook and tested for you by Reggie & Jeff Dwork <reggie@reggie.com> Any typos are due to my possessed computer !! This was quite good! NOTES : Cal 42.5, Fat 0.4g, Carbs 1.5g, Dietary Fiber 0.2g, Protein 8.1g, Sodium 101mg, CFF 8.2%. Recipe by: Try – Foods International, Inc Posted to Digest eat-lf.v097.n067 by Reggie Dwork <reggie@reggie.com> on Mar 12, 1997
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