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Seafood: Sole Almondine




Source of Recipe


The Diabetes Double-Quick Cookbook by Betty Marks


List of Ingredients




1-2 tbsp butter
2-4 tbsp slivered blanched almonds
1 tbsp chopped parsley
2 tbsp dry white wine
1/4 c chicken broth
2 sole fillets (or flounder) about 6 ounces each



Recipe



Heat 1 tablespoon of butter on high in an 8-inch square browning pan a few seconds. Add almonds and parsley and stir to blend. Cook on high for one minute. Remove dish from oven, add wine and chicken broth, and place fish in center of dish. Cover with plastic wrap and microwave on high for 2 1/2 minutes. Uncover and place on serving dish, whisking remaining butter into almond sauce. Serve with asparagus and light grain.

Makes 2 Servings

Dietary Exchanges:
2 Meat
1 Fat

Nutrients per Serving:
179 Calories
11 g Fat
4.3 g Saturated Fat
1.5 g Polyunsaturated Fat
4.8 g Monounsaturated Fat
1.1 g Dietary Fiber
51.5 mg Cholesterol
2.1 g Carbohydrate
15 g Protein
221 mg Sodium