Sole With Mustard Sauce
- Total Time
- 3 hours 15 minutes, including draining
- Rating
- Comments
- Read comments
Advertisement
Ingredients
- 1cup plain lowfat yogurt
- 2teaspoons unsalted butter
- 4sole fillets, about 5 ounces each
- ½teaspoon kosher salt, plus more to taste
- Freshly ground pepper to taste
- ½cup minced shallots
- ½cup white wine
- ¼cup grainy Dijon mustard
- 1scallion, thinly sliced
Nutritional analysis per serving (4 servings)
206 calories; 6 grams fat; 2 grams saturated fat; 0 grams trans fat; 2 grams monounsaturated fat; 1 gram polyunsaturated fat; 10 grams carbohydrates; 2 grams dietary fiber; 6 grams sugars; 22 grams protein; 639 milligrams sodium
Note: The information shown is Edamam’s estimate based on available ingredients and preparation. It should not be considered a substitute for a professional nutritionist’s advice.
Powered by
Preparation
- Step 1
Place the yogurt in a paper-towel-lined sieve over a bowl and let drain for at least 3 hours.
- Step 2
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.
- Step 3
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 ½ teaspoon of salt and pepper to taste.
- Step 4
Place 1 sole fillet on each of 4 plates, spoon the sauce over and sprinkle with the scallions. Serve immediately.
Private Notes
Comments
Good dinner! Yes to the comments about sole falling to pieces but still delish. However, the recipe made way too much sauce. I would cut in half next time.
We used a non-fat Greek yogurt--and not even an especially thick one--without draining, and it was lovely. Sole falls apart in a saute pan. (In the oven, it probably curls.) That's just the way of sole. It's a very nice recipe. Try it--you'll like it, if you like fish!
I followed the suggestion to use labne, no draining. Excellent! I added Aleppo pepper to taste to the sauce for a little more something