Sole au Gratin
4 sole fillets
1/4 tsp fennel seed
3-4 fresh mint leaves
1/4 lb mushrooms, sliced thick
1/2 cup dry white wine
1 cup water
3 tbsp butter
3-1/2 tbsp flour
3/4 cup grated cheddar cheese
extra butter
juice of 1 lemon
salt and pepper
Lightly grease frying pan with a bit of butter.
Add fish, fennel seed, mint, mushrooms and lemon juice; season well.
Pour in wine and water; cover and bring to boil.
Turn fillets over, shut off heat and let stand 1 minute.
Remove fish and set aside.
Replace frying pan on stove and cook liquid 2 o 3 minutes over high heat; set aside.
Heat 3 tbsp butter in saucepan. Add flour and cook 1 minute, stirring constantly.
Add cooking liquid with mushrooms to saucepan; mix well and season. Cook 8 minutes over low heat.
Break fish into small pieces and place in scallop shells. Pour mushroom sauce over and top with cheese. Broil in oven until melted.
Per serving:
337 calories
9g carbohydrate
29g protein
18g fat
trace fiber
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