Sole Fillets with a Lemon-Marjoram Cream Sauce

6 Reviews
100% would make this recipe again

This recipe is incompatible with your food profile

Preparation : 10 min Cooking : 10 min
330 calories/serving

Ingredients

1 tbsp marjoram, fresh, chopped 7 g
1 shallots, finely chopped 40 g
2 sole fillets 300 g
2 tbsp white flour (all purpose) 16 g
2 tbsp butter, unsalted 28 g
1/4 cup white wine 65 mL
3 tbsp whipping cream 35% 45 mL
1/2 tbsp apple cider vinegar 8 mL
2 tsp lemon juice, freshly squeezed 1/4 lemon
1 pinch salt [optional] 0.2 g
ground pepper to taste [optional]

Before you start

Keep the serving plates in the oven at the lowest setting so they are warm when you serve.

Method

  1. Finely chop the shallots and marjoram. Set aside. Rinse the fillets and pat them dry. Season with salt and pepper, then coat them with flour.
  2. Melt ½ to 1 tablespoon of butter in a pan over high heat. Add the fillets and cook 2 min on one side, turn them, then cook an additional 1-2 min. Take the pan off the heat and keep it warm in the oven.
  3. Pour the wine, cream, and vinegar in a saucepan. Add the shallots and marjoram, then bring to a boil. Continue to cook over high heat a few minutes, until the mixture is reduced by about a half, stirring occasionally. Strain the sauce into a small saucepan, pressing firmly on the solids to release as much liquid as possible.
  4. Set the small saucepan over very low heat and whisk in the remaining butter 1 piece at a time. Whisk in the lemon juice, then add salt and pepper to taste.
  5. Transfer the sole fillets to the warmed serving plates. Spoon the sauce over the fish and serve.

Nutrition Facts Table

per 1 serving (190 g)

Amount

% Daily Value

Calories

330

Fat

18 g

28 %

Saturated 10.4 g
+ Trans 0.4 g

54 %

Cholesterol

130 mg

Sodium

140 mg

6 %

Carbohydrate

12 g

4 %

Fibre

2 g

8 %

Sugars

0 g

Net Carbs

10 g

Protein

31 g

Vitamin A

22 %

Vitamin C

10 %

Calcium

11 %

Iron

28 %
More info

Claims

This recipe is :
Free  :
Sugar
Excellent source of  :
Iron, Magnesium, Niacin, Phosphorus, Potassium, Selenium, Vitamin B12, Vitamin D, Vitamin K
Good source of  :
Folacin, Manganese, Vitamin A, Vitamin B6
Source of  :
Calcium, Copper, Fibre, Omega-3, Pantothenic Acid, Vitamin B1, Vitamin B2, Vitamin E, Zinc
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches ½
Fruits 0
Vegetables ½
Meat and Alternatives 3 ½
Fats 3
More info
Check out our Meal Plans for Type 2 Diabetes

Leave a review

You have to be logged in to leave a review
Your rating :
Would I make this recipe again?
Show Tips

Reviews are a valuable resource: they indicate whether members and their families are happy or not with a recipe. To be useful to other members, reviews should focus on the actual cooking and eating experience related to the recipe being reviewed.

Reviews written by someone who has not actually made or tasted the recipe, comments about other reviewers, other recipes or links to other sites, may be edited or deleted by our staff. Negative reviews are not deleted if the language is appropriate. If you come across an inappropriate review, please contact us.

Reviews

6 Reviews (5 with rating only) 100% would make this recipe again

My Notes

Show Tips

This space is reserved for your personal notes on the recipe. These notes are private and will only be visible to you. Here's an example of what these notes could say for a given recipe:

  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

Top Reviews

View All Reviews
marretjeca
december 05, 2022 | I would make this recipe again

Useful 0

This website uses cookies to give the best user experience, monitor the site performance, offer social networks features, or display advertisements. By clicking "ACCEPT", you consent to the use of cookies in accordance to our privacy policy.