ALASKA SOLE WITH CITRUS SHALLOT SAUCE

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.* Return water to boil; cover loosely and steam 4 to 5 minutes for frozen sole or 3 minutes for fresh/thawed fish. Cook just until seafood is opaque throughout. Sprinkle with seafood seasoning.

Spoon sauce over fillets to serve.


*Cut fillets in half, if needed, to fit in steamer.


Nutrients per serving: 255 calories, 8g total fat, 3g saturated fat, 29% calories from fat, 76mg cholesterol, 28g protein, 11g carbohydrate, .4g fiber, 240mg sodium, 46mg calcium and .4g omega-3 fatty acids.


Variation: Substitute Alaska Cod or Pollock fillets for Alaska Sole. Adjust cook time for smaller fillets if necessary