Directions:
- Season the fillets with salt and pepper. Dust lightly with the soy flour. In a large skillet heat the Colavita Extra Virgin Olive Oil over moderately high heat; add the fillets slowly in batches without crowding the skillet. When the fillets are lightly browned on one side, turn them over and brown the other side. Transfer to a warmed platter, but do not stack the fillets on top of each other. Keep the fillets warm while you make the sauce.
- In the same skillet, heat the butter, add the shallots and garlic. Sauté until golden then deglaze the skillet with the wine, scraping up any bits. Add the capers, lemon juice, pepper, chopped parsley and heat through, reducing slightly. Pour the sauce over the fish and serve garnished with the parsley.
- *Suggestion: Use the same wine to enjoy with dinner - Pinot Grigio.
- The soy flour in this recipe actually gives the sole fillets, I think, a lighter flavor. Be sure your parsley is the flat leafed Italian or European version only.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 311.21 Kcal (1303 kJ) | ||
| Calories from fat | 210.99 Kcal | ||
| % Daily Value* | |||
| Total Fat | 23.44g | 36% | |
|---|---|---|---|
| Cholesterol | 79.04mg | 26% | |
| Sodium | 542.7mg | 23% | |
| Potassium | 281.19mg | 6% | |
| Total Carbs | 2.42g | 1% | |
| Sugars | 0.75g | 3% | |
| Dietary Fiber | 0.28g | 1% | |
| Protein | 17.34g | 35% | |
| Vitamin C | 6.2mg | 10% | |
| Vitamin A | 0.1mg | 2% | |
| Iron | 0.2mg | 1% | |
| Calcium | 41.3mg | 4% | |
| Amount Per 100 g | |||
| Calories | 148.12 Kcal (620 kJ) | ||
| Calories from fat | 100.42 Kcal | ||
| % Daily Value* | |||
| Total Fat | 11.16g | 36% | |
|---|---|---|---|
| Cholesterol | 37.62mg | 26% | |
| Sodium | 258.3mg | 23% | |
| Potassium | 133.83mg | 6% | |
| Total Carbs | 1.15g | 1% | |
| Sugars | 0.36g | 3% | |
| Dietary Fiber | 0.13g | 1% | |
| Protein | 8.25g | 35% | |
| Vitamin C | 2.9mg | 10% | |
| Iron | 0.1mg | 1% | |
| Calcium | 19.6mg | 4% | |
* 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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