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Steamed Alaska Sole with Citrus-Shallot Sauce 


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This recipe contains:

Fat:
No more than 15g

Saturated Fat:
No more than 5g

Cholesterol:
No more than 150 mg

Sodium:
No more than 250 mg

Carbohydrates:
No more than 80g

Total Sugars:
No more than 25g total sugars; limit to 35g in desserts
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Low-Sodium RecipeX
This recipe contains:

Sodium:
No more than 200 mg

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Diabetes-friendly RecipeX
This recipe contains:

Fat:
No more than 15g

Saturated Fat:
No more than 5g

Cholesterol:
No more than 300 mg

Sodium:
No more than 1000 mg

Carbohydrates:
No more than 50g

Total Sugars:
No more than 25g total sugars; limit to 35g in desserts
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Low-Carb RecipeX
This recipe contains:

Carbohydrates:
No more than 45g Total Sugars:
No more than 25g total sugars; limit to 35g in desserts
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This recipe requires 30 minutes or less for complete preparation.

Serves: 4 person(s)

Preparation Time: 5 mins
Cooking Time: 10 mins

Sole with a wonderful citrus, shallot, wine sauce - marvelous!

Ingredients:

1 Tbsp olive oil

1/2 cup finely-diced shallots

1/2 cup Chardonnay wine

1 cup fresh orange juice

1 Tbsp Dijon-style mustard

1 Tbsp butter, softened

1 Tbsp chopped fresh parsley

1/4 cup fresh sliced ginger

4 Alaska Sole fillets (about 4 to 6 oz each), fresh, thawed, or frozen

1 pinch favorite seafood seasoning, to taste


Directions:

Heat oil in small saucepan. Add shallots and stir-fry until lightly browned. Add wine; continue cooking, stirring and scraping down sides until wine is almost evaporated. Stir in orange juice and mustard. Simmer until sauce thickens slightly, about 5 minutes. Stir in butter and parsley; keep warm.

Pour 1-inch water into deep frying pan. Add ginger to water; bring to a boil. Turn off heat. Place metal steamer basket in pan and open up sides.

Rinse any ice glaze from frozen Alaska Sole fillets under cold water; place fillets in steamer (cut fillets in half, if needed, to fit in steamer).

Return water to boil; cover loosely and steam just until fish is opaque throughout, about 4 to 5 minutes. (Reduce cook time by half for fresh or thawed fillets.) Sprinkle with seafood seasoning.

Spoon sauce over fillets to serve.

Author:

Alaska Seafood Marketing Institute
Alaska Seafood

Recipe Book Notes


 



NUTRITIONAL INFO 

(Per Serving)
Calories
166 cals
Kilojoules
692 kJ
Fat
7.0 g
Carbohydrates
13.3 g
Protein
8.0 g
Cholesterol
25.0 mg
Sodium
123 mg
Saturated Fat
2.4 g
Fiber
0.4 g
Calcium
28.0 mg
Total Sugars
7.3 g
Note: A dash indicates no data is available.