Baked Sole With Capers And Mushrooms Recipe

ingredients

1 tablespoon olive oil
1 tablespoon dry sherry
1/2 pound mushrooms, cleaned and sliced
3 green onions, trimmed and minced
1 1/4 pound sole fillets
1/4 teaspoon olive oil
1/2 cup dry white wine
2 tablespoons flour
2/3 cup plain nonfat yogurt
2 tablespoons capers, drained and minced
1/4 cup chopped fresh parsley

directions

Preheat the oven to 350 degrees F.

Heat oil and sherry in a large skillet over medium heat. Add mushrooms and onions. Saute 10 minutes, stirring frequently.

Meanwhile, rinse the fish and pat dry. Remove any bones, using tweezers or pliers, if necessary. Grease a 9-inch baking dish with 1/4 teaspoon oil. Arrange fish in a single layer.

In a bowl, thoroughly combine wine and flour. Gradually add to mushrooms in the skillet, stirring constantly until thickened. Turn off the heat.

Stir the yogurt and capers into the sauce. Pour over fish and top with parsley, cover.

Bake 25 minutes, or until fish is opaque and flakes easily with a fork. Serve hot.

nutrition data

192 calories, 5 grams fat, 8 grams carbohydrates, 25 grams protein per serving. This recipe is low in carbs.

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