Sole Caprese - 22g Carbs, 2g Fiber, 5g Sugar
From: www.drgourmet.com
Servings: 2
Serving size: 4 ounces fish
This recipe can be multiplied by 2, 3, 4, 5, 6, 7, 8.
This recipe does not make very good leftovers.
Cooking Time = 30 Minutes
1 tsp olive oil
2 cloves garlic (sliced)
2 Tbsp pine nuts
2 large shallots (minced)
1 large tomato (seeded and diced)
1/4 tsp salt (divided)
Fresh ground black pepper (to taste)
6 large leaves fresh basil (chiffonade)
8 oz sole filets
1/3 cup white wine
2 tsp unsalted butter
Place the olive oil in a small skillet over medium heat. Add the garlic
and pine nuts and cook, stirring frequently, for about 2 minutes.
Add the shallots and cook for about 5 minutes, until they are slightly softened. Remove to a bowl to cool.
When cool add the tomatoes, 1/8 teaspoon salt, pepper and basil. Fold
together.
Tear two sheets of wax paper or aluminum foil about 12 inches long. Place
half of the sole filets on each sheet. Arrange so that the edges of the
filets overlap slightly to form a larger flat filet. Divide the tomato
mixture evenly between the filets.
Using the wax paper, roll the sole filets around the stuffing. Be gentle
but firm to create as tight a roll as possible. Once rolled, roll the wax
paper around the stuffed filets and twist the ends like a Tootsie Roll.
Place in the freezer for about 20 minutes.
Preheat the oven to 325 degrees F.
Place the white wine in a medium skillet. When the oven is hot, gently
remove the filets from the wax paper and sprinkle with the remaining
1/8 teaspoon salt.
Place the filets in the pan with the white wine and place the pan in
the oven. Cook for 15 minutes.
Remove the pan from the oven and place the filets on warmed plates.
Place the pan over high heat and reduce the remaining liquid to about half.
Add the unsalted butter. Swirl until the butter is melted and then
drizzle over the fish. Serve.
Servings: 2
Serving size: 4 oz fish
Nutrition per Serving:
368 Calories, 124 Calories from Fat, 13g Total Fat, 2g Saturated Fat,
5g Monounsaturated Fat, 0g Trans Fat, 64mg Cholesterol, 404mg Sodium,
22g Total Carbs, 2g Dietary Fiber, 5g Sugars, 25g Protein
Vitamin A: 48%
Vitamin C: 50%
Calcium: 8%
Iron: 12%
Vitamin K: 48 mcg
Potassium: 1106 mg
Magnesium: 100 mg
Special Diet Information - -
Coumadin (Warfarin) -
This recipe is NOT safe for Coumadin (warfarin) users.
Lactose -
This recipe is safe for those who are lactose intolerant.
Sodium -
This is a low sodium recipe.
GERD / Acid Reflux -
This recipe contains GERD triggers and those with GERD may wish to avoid it.
Gluten Sensitivity -
This recipe is safe for those who are sensitive to gluten.
Chiffonade - -
In French this means "made of rags," so slicing a food into very thin
strips is known as a chiffonade. Lining up the leaves of spinach and
slicing across yielding long thin strips is a chiffonade. This is also
done with herbs, such as basil or mint, by stacking the leaves, rolling
them up in a tube and cutting across the roll into ribbons.
