Directions:
- Combine flour, thyme, salt and pepper in a shallow plate. Pat fish dry. Dredge fish in flour mixture, shaking off excess flour.
- Heat oil in lare skillet over medium heat. Cook sole 2-3 minutes on each side. Place fish on prepared pan and keep warm in preheated oven as you cook in batches.
- SAÜCE:
- Do not wipe out pan. Add Carnation Milk to hot pan and bring to a boil. Cook 1-2 minutes to allow milk to reduce. Add mustard, capers, and dill. Stir to combine. Serve immediately Drizzle over fish.
- It can also be served with a bag of Europe's Nature's Best Balance Vegetables, 2 garlic cloves, slivered, and 2 teaspoons vegetable oil. Heat oil and garlic in large skillet. Add frozen veggies. Cook, stirring occasionally until veggies are cooked through, about 5 minutes. Serve with fish.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 309.73 Kcal (1297 kJ) | ||
| Calories from fat | 133.77 Kcal | ||
| % Daily Value* | |||
| Total Fat | 14.86g | 23% | |
|---|---|---|---|
| Cholesterol | 73.43mg | 24% | |
| Sodium | 1737.63mg | 72% | |
| Potassium | 305.36mg | 6% | |
| Total Carbs | 19.44g | 6% | |
| Sugars | 0.02g | 0% | |
| Dietary Fiber | 2.56g | 10% | |
| Protein | 22.4g | 45% | |
| Vitamin C | 0.9mg | 1% | |
| Iron | 1.4mg | 8% | |
| Calcium | 95.2mg | 10% | |
| Amount Per 100 g | |||
| Calories | 143.53 Kcal (601 kJ) | ||
| Calories from fat | 61.99 Kcal | ||
| % Daily Value* | |||
| Total Fat | 6.89g | 23% | |
|---|---|---|---|
| Cholesterol | 34.03mg | 24% | |
| Sodium | 805.2mg | 72% | |
| Potassium | 141.5mg | 6% | |
| Total Carbs | 9.01g | 6% | |
| Sugars | 0.01g | 0% | |
| Dietary Fiber | 1.18g | 10% | |
| Protein | 10.38g | 45% | |
| Vitamin C | 0.4mg | 1% | |
| Iron | 0.6mg | 8% | |
| Calcium | 44.1mg | 10% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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