Fillet of Sole in Sherry Creme Sauce - 4 servings
Preparation: 10 min. Cooking: 40 min. Total: 50 min.
-
2-2/3 Tbsp unsalted butter
-
3 Tbsp all purpose flour
-
1 cup milk
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1/4 lb Swiss cheese, shredded
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2 Tbsp sherry
-
1 lb sole fillets, or flounder fillets
Preheat oven to 350°F. Melt butter in a heavy saucepan over medium heat. Stir in flour and cook 1 minute. Gradually stir in milk and remaining ingredients, except fish. Season with salt and pepper to taste. Increase heat to medium high and cook, stirring constantly, until sauce comes to a boil. Remove from heat. Arrange fish in a baking dish that has been sprayed with nonstick cooking spray. Pour sauce evenly over fish. Bake, uncovered, 8-10 minutes. Turn on broiler. Place fish under broiler 3-5 minutes until golden.
| Calories |
Fat |
Carbs |
Protein |
Fiber |
Sugar |
Cholesterol |
Sodium |
| 380 Cal |
19 g |
9.6 g |
38 g |
0.16 g |
3.7 g |
130 mg |
200 mg |
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Nutrients
| Calories |
380 Cal |
|
| Fat |
19 g |
|
| Carbs |
9.6 g |
|
| Protein |
38 g |
|
| Fiber |
0.16 g |
|
| Sugar |
3.7 g |
|
|
Fats
| Fat |
19 g |
|
| Fat, Sat. |
11 g |
|
| Fat, Mono. |
4.9 g |
|
| Fat, Poly. |
1.4 g |
|
| Cholesterol |
130 mg |
|
|
Vitamins
| Choline |
110 mg |
20% |
| Niacin |
2.9 mg |
18% |
| Panto. Acid |
1 mg |
21% |
| Riboflavin |
0.36 mg |
28% |
| Thiamin |
0.18 mg |
15% |
| Vitamin A |
580 IU |
19% |
| Vitamin B6 |
0.32 mg |
20% |
| Vitamin B12 |
4.1 mcg |
170% |
| Vitamin C |
0 mg |
0% |
| Vitamin D |
37 IU |
18% |
| Vitamin E |
1.1 mg |
7.4% |
| Vitamin K |
1.6 mcg |
1.4% |
|
Minerals
| Calcium |
320 mg |
32% |
| Copper |
0.062 mg |
6.9% |
| Fluoride |
0.26 mcg |
6.6% |
| Iron |
0.75 mg |
9.4% |
| Magnesium |
85 mg |
20% |
| Manganese |
0.075 mg |
1.1% |
| Phosphorus |
550 mg |
79% |
| Potassium |
510 mg |
11% |
| Selenium |
76 mcg |
140% |
| Sodium |
200 mg |
13% |
| Zinc |
2.2 mg |
20% |
|
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