Alaska Sole Piccata
Prep Time: 5 Cook Time: 15
Servings: 4
Combine chicken broth and lemon juice in small saucepan; simmer until reduced by half, about 5 minutes. Stir in butter, cornstarch, and capers. Heat through; cover and keep warm.
Sauté carrots and onions in heavy nonstick skillet in 1 tablespoon oil until tender, about 5 minutes. Remove from pan and keep warm.
Rinse any ice glaze from frozen Alaska Sole fillets under cold water; pat dry with paper towel. Brush both sides of fillets with remaining oil. Place fillets in pan and cook, uncovered, over medium-high heat about 3 minutes, until browned. Shake pan occasionally to keep fish from sticking.
Gently turn fillets over and season with salt and pepper. Cover pan tightly and reduce heat to medium. Cook an additional 2 to 5 minutes. Cook just until fish is opaque throughout.
Serve each fillet with 1/2 cup vegetables and 2 to 3 tablespoons sauce. Garnish with fresh dill, if desired.
Nutrients per serving: 225 calories, 7g total fat, 2g saturated fat, 30% calories from fat, 60mg cholesterol, 29g protein, 10g carbohydrate, 3g fiber, 471mg sodium, 43mg calcium and .7g omega-3 fatty acids.
Sauté carrots and onions in heavy nonstick skillet in 1 tablespoon oil until tender, about 5 minutes. Remove from pan and keep warm.
Rinse any ice glaze from frozen Alaska Sole fillets under cold water; pat dry with paper towel. Brush both sides of fillets with remaining oil. Place fillets in pan and cook, uncovered, over medium-high heat about 3 minutes, until browned. Shake pan occasionally to keep fish from sticking.
Gently turn fillets over and season with salt and pepper. Cover pan tightly and reduce heat to medium. Cook an additional 2 to 5 minutes. Cook just until fish is opaque throughout.
Serve each fillet with 1/2 cup vegetables and 2 to 3 tablespoons sauce. Garnish with fresh dill, if desired.
Nutrients per serving: 225 calories, 7g total fat, 2g saturated fat, 30% calories from fat, 60mg cholesterol, 29g protein, 10g carbohydrate, 3g fiber, 471mg sodium, 43mg calcium and .7g omega-3 fatty acids.
1-1/2 cups chicken broth
1/4 cup fresh lemon juice
1 Tablespoon melted butter
1 teaspoon cornstarch
1/4 cup drained capers
2 cups diagonally-sliced fresh or frozen carrots
1/2 cup sliced onion
2 Tablespoons olive, canola, peanut or grapeseed oil, divided
4 Alaska Sole fillets (4 to 6 oz. each)
Salt and pepper, to taste
1 Tablespoon chopped fresh dill, to garnish
1/4 cup fresh lemon juice
1 Tablespoon melted butter
1 teaspoon cornstarch
1/4 cup drained capers
2 cups diagonally-sliced fresh or frozen carrots
1/2 cup sliced onion
2 Tablespoons olive, canola, peanut or grapeseed oil, divided
4 Alaska Sole fillets (4 to 6 oz. each)
Salt and pepper, to taste
1 Tablespoon chopped fresh dill, to garnish