Sole Fillets with Mushrooms

1 Reviews
100% would make this recipe again

An unusual but tasty combination of fish and mushrooms.

This recipe is incompatible with your food profile

Ingredients

??? button (white) mushrooms, thinly sliced ???
??? Italian parsley, fresh, chopped ???
??? sole fillets, haddock, or turbot ???
??? cornstarch ???
??? margarine non-hydrogenated ???
??? canola oil ???
??? lemon juice, freshly squeezed ???
??? salt [optional] ???
??? ground pepper to taste [optional] ???

Before you start

Keep the serving dishes in the oven at the lowest setting so they are warm when you serve.

Method

  1. Preheat the oven to the lowest setting.
  2. Prepare the mushrooms: slice them thinly. Chop the parsley. Set aside.
  3. Rinse the fillets and pat dry. Add salt, pepper and coat with cornstarch.
  4. Heat the margarine in a pan over high heat. Add the fillets and cook 2 min on one side, turn them, and cook 1-2 min. Put them on a plate and keep them warm in the oven.
  5. Add the oil to the pan. Add the mushrooms and cook 4-5 min over high heat. Add salt and pepper. Add the chopped parsley, lemon juice, toss and transfer over the fillets.
  6. Serve immediately.

Nutrition Facts Table

per 1 serving (240 g)

Amount

% Daily Value

Calories

350

Fat

19 g

30 %

Saturated 2.2 g
+ Trans 0.3 g

12 %

Cholesterol

70 mg

Sodium

130 mg

5 %

Carbohydrate

14 g

5 %

Fibre

0 g

2 %

Sugars

1 g

Net Carbs

14 g

Protein

29 g

Vitamin A

13 %

Vitamin C

19 %

Calcium

4 %

Iron

6 %
More info

Claims

This recipe is :
Free  :
Added Sugar
Excellent source of  :
Niacin, Phosphorus, Potassium, Selenium, Vitamin B12, Vitamin D, Vitamin E, Vitamin K
Good source of  :
Magnesium, Pantothenic Acid, Vitamin B2, Vitamin B6
Source of  :
Copper, Folacin, Iron, Omega-3, Omega-6, Vitamin A, Vitamin B1, Vitamin C, Zinc
Low  :
Sodium
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches ½
Fruits 0
Vegetables ½
Meat and Alternatives 3 ½
Fats 3 ½
More info
Check out our Meal Plans for Type 2 Diabetes

Leave a review

You have to be logged in to leave a review
Your rating :
Would I make this recipe again?
Show Tips

Reviews are a valuable resource: they indicate whether members and their families are happy or not with a recipe. To be useful to other members, reviews should focus on the actual cooking and eating experience related to the recipe being reviewed.

Reviews written by someone who has not actually made or tasted the recipe, comments about other reviewers, other recipes or links to other sites, may be edited or deleted by our staff. Negative reviews are not deleted if the language is appropriate. If you come across an inappropriate review, please contact us.

Reviews

1 Reviews (1 with rating only) 100% would make this recipe again

My Notes

Show Tips

This space is reserved for your personal notes on the recipe. These notes are private and will only be visible to you. Here's an example of what these notes could say for a given recipe:

  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

This website uses cookies to give the best user experience, monitor the site performance, offer social networks features, or display advertisements. By clicking "ACCEPT", you consent to the use of cookies in accordance to our privacy policy.