Sole with Shrimp Sauce Recipe

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Sole with Shrimp Sauce
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  1. Place fillets in a 15-in. x 10-in. x 1-in. baking pan coated with cooking spray; sprinkle with seasonings. In a large nonstick skillet coated with cooking spray, cook mushrooms over medium heat until tender. Spoon over fish.
  2. Bake at 350° for 10-15 minutes or until fish flakes easily with a fork. Meanwhile, in the same skillet, cook onion in butter over medium heat until tender. Stir in the flour, salt, paprika and pepper until blended.
  3. Gradually stir in milk and broth. Bring to a boil; cook and stir for 1-2 minutes or until thickened. Stir in the shrimp, 3 tablespoons cheese, parsley and basil; heat through. Spoon sauce over fish; sprinkle with cayenne and remaining cheese. Yield: 4 servings.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 499.63 Kcal (2092 kJ)
Calories from fat 185.45 Kcal
% Daily Value*
Total Fat 20.61g 32%
Cholesterol 211.64mg 71%
Sodium 1300.26mg 54%
Potassium 847.91mg 18%
Total Carbs 30.12g 10%
Sugars 12.47g 50%
Dietary Fiber 0.92g 4%
Protein 46.1g 92%
Vitamin C 4.2mg 7%
Vitamin A 0.1mg 2%
Iron 1.9mg 10%
Calcium 249.4mg 25%
Amount Per 100 g
Calories 121.08 Kcal (507 kJ)
Calories from fat 44.94 Kcal
% Daily Value*
Total Fat 4.99g 32%
Cholesterol 51.29mg 71%
Sodium 315.11mg 54%
Potassium 205.48mg 18%
Total Carbs 7.3g 10%
Sugars 3.02g 50%
Dietary Fiber 0.22g 4%
Protein 11.17g 92%
Vitamin C 1mg 7%
Iron 0.4mg 10%
Calcium 60.4mg 25%

* 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.


  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 11.5
  • 13

Good Points

  • saturated fat free

Bad Points

  • High in Sodium

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