Thursday, September 01, 2005

Lemon-Horseradish Sole

Photo from Martha Stewart

Source: Martha Stewart's Everyday Food

Serves 4; Prep time: 10 minutes; Total time: 15 minutes

To make tasty dishes in minutes, use your microwave. It’s a great way to steam fish. You can also microwave potatoes or other vegetables to serve with the fish; if you do, double the butter mixture, and toss the extra with the vegetables before serving.

3 tablespoons butter, softened
3 tablespoons chopped fresh parsley
1 teaspoon grated lemon zest
1 tablespoon fresh lemon juice
2 teaspoons prepared white horseradish
3/4 teaspoon Dijon mustard
4 sole fillets (6 ounces each)
Coarse salt
Lemon wedges, for serving (optional)

1. In a small bowl, stir together butter, parsley, lemon zest and juice, horseradish, and mustard.

2. Season both sides of fillets with salt; lay, flat side up, on a clean work surface. Reserve 2 teaspoons butter mixture; dividing evenly, spread remaining butter mixture on top of fillets. Fold fillets in half crosswise, enclosing butter mixture.

3. Place folded fillets in a 9-inch microwave-safe dish with a tight-fitting lid. Top with reserved butter mixture, dividing evenly. Cover; microwave on high until fish is just cooked through, about 5 minutes.

4. To serve, place fillets on plates, and spoon juices from dish over fillets; garnish with lemon wedges, if desired.

Per serving: 235 calories; 10.7 grams fat; 32.3 grams protein; 1 gram carbohydrates; 0.3 gram fiber
My notes: This dish couldn't be easier to prepare and all family members loved it. Using this cooking method opens the door to exploring other ideas for a quick week-night fish meal. I substituted olive oil for some of the butter to make it a little more healthful. The sauce isn't exactly light as far as fat goes, but most of it stays in the dish, so you can monitor your fat intake by how much sauce you choose to drizzle over your fish when you plate it. The horseradish and dijon flavors did not come through enough for our tastes, so I would increase both of these ingredients.

I talked about this recipe HERE.

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