Broiled Sole With Mustard Sauce Recipes

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BROILED SOLE WITH MUSTARD SAUCE



Broiled Sole With Mustard Sauce image

Make and share this Broiled Sole With Mustard Sauce recipe from Food.com.

Provided by Dancer

Categories     Fruit

Time 19m

Yield 6 serving(s)

Number Of Ingredients 6

1 1/2 lbs fresh sole fillets
3 tablespoons low-fat mayonnaise
2 tablespoons Dijon mustard
1 tablespoon chopped parsley
freshly-ground black pepper
1 large lemon, cut into wedges

Steps:

  • Coat a baking sheet with nonstick cooking spray.
  • Arrange fillets so they don't overlap.
  • In a small bowl, combine the mayonnaise, mustard, parsley, and pepper and mix thoroughly.
  • Spread the mixture evenly over the fillets.
  • Broil 3 to 4 inches from the heat for 4 minutes until fish flakes easily with a fork.
  • Arrange fillets on a serving platter, garnish with lemon wedges, and serve.

Nutrition Facts : Calories 87.2, Fat 2.4, SaturatedFat 0.5, Cholesterol 51.1, Sodium 393.6, Carbohydrate 1.6, Fiber 0.6, Sugar 0.4, Protein 14.5

SOLE IN MUSTARD SAUCE



Sole in Mustard Sauce image

Make and share this Sole in Mustard Sauce recipe from Food.com.

Provided by Kevin L.

Categories     One Dish Meal

Time 30m

Yield 4-6 fillets, 4-6 serving(s)

Number Of Ingredients 9

1 1/2 lbs sole fillets or 2 -6 sole fillets
2 ounces butter
1 lemon, juice of, strained
2 shallots, finely chopped
3 1/2 ounces dry white wine
7 ounces heavy cream
2 tablespoons Grey Poupon mustard
salt and pepper
6 scallions, including green tops, sliced

Steps:

  • Sauce: Put shallots into sauce pan with wine; Boil gently until wine has evaporated; Mix cream and mustard together and add to the shallots; Season with salt and peppier and bring to a boil; Boil over medium heat, stirring often, until mixture thickens (about 8 minutes); Cool.
  • Preheat oven to 425 O.
  • Arrange fillets crosswise, overlapping each other by about 1/2 inch in shallow oven-proff dish;.
  • Melt butter and spoon over fish;.
  • Spoon lemon juice over fish;.
  • Pour sauce over fish in a wide band down the center;.
  • Cook for 10 - 15 minutes, until fork penetrates easily.
  • Garnish with Scallions and serve.

Nutrition Facts : Calories 880.3, Fat 84.2, SaturatedFat 25.9, Cholesterol 178.6, Sodium 631.6, Carbohydrate 6.3, Fiber 0.6, Sugar 1.1, Protein 23.1

BROILED SOLE FILLETS WITH GARLIC HERB SAUCE



Broiled Sole Fillets With Garlic Herb Sauce image

Make and share this Broiled Sole Fillets With Garlic Herb Sauce recipe from Food.com.

Provided by swirlycinnacakes

Categories     Very Low Carbs

Time 30m

Yield 4 serving(s)

Number Of Ingredients 6

1/3 cup olive oil
1/4 cup lemon juice
1/2 teaspoon garlic, minced
1/4 cup fresh parsley or 1/4 cup fresh dill, minced
salt and pepper
1 1/2 lbs firm sole fillets

Steps:

  • Preheat the broiler.
  • Grease a baking sheet.
  • Whisk together the oil, lemon juice, garlic and parsley in a small bowl.
  • Season to taste with salt and pepper.
  • Arrange the fillets on the prepared baking sheet.
  • Drizzle with some of the flavored oil.
  • If the fillets are less than 1/4 inch thick, broil for 2 to 4 minutes, until the fish is firm and barely cooked through.
  • If the fillets are thicker, broil for 8 to 10 minutes per inch of thickness.
  • Serve hot.

SOLE WITH MUSTARD SAUCE



Sole With Mustard Sauce image

Provided by Molly O'Neill

Categories     dinner, main course

Time 3h15m

Yield Four servings

Number Of Ingredients 9

1 cup plain lowfat yogurt
2 teaspoons unsalted butter
4 sole fillets, about 5 ounces each
1/2 teaspoon kosher salt, plus more to taste
Freshly ground pepper to taste
1/2 cup minced shallots
1/2 cup white wine
1/4 cup grainy Dijon mustard
1 scallion, thinly sliced

Steps:

  • Place the yogurt in a paper-towel-lined sieve over a bowl and let drain for at least 3 hours.
  • Melt the butter in a large nonstick skillet over medium heat. Add the sole and cook until just cooked through, about 3 minutes per side. Remove from the skillet, season with salt and pepper to taste and keep warm.
  • Place the shallots in the skillet and saute until softened, about 30 seconds. Add the wine and stir frequently until reduced by half, about 2 minutes. Turn the heat to low and whisk in the mustard. Whisk in the yogurt and cook until just heated through. Stir in 1/2 teaspoon of salt and pepper to taste.
  • Place 1 sole fillet on each of 4 plates, spoon the sauce over and sprinkle with the scallions. Serve immediately.

Nutrition Facts : @context http, Calories 205, UnsaturatedFat 3 grams, Carbohydrate 10 grams, Fat 6 grams, Fiber 2 grams, Protein 22 grams, SaturatedFat 3 grams, Sodium 639 milligrams, Sugar 6 grams, TransFat 0 grams

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