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Recipes

Fillets of Sole with Fresh & Dried Tomato Coulis
The French term coulis means sauce, almost always a smooth puree, and is served frequently with fish or poultry. In this case, sole fillets are seasoned with scallions and chili powder. Try this coulis with shrimp, scallops, or chicken breasts, too.
  • 1/3 cup (not oil-packed) sun-dried tomatoes
  • 1 cup boiling water
  • 2 teaspoons olive oil
  • 1 cup minced scallions
  • 3 garlic cloves, minced
  • 2 teaspoons paprika
  • 3/4 teaspoon mild chili powder
  • 2 cups chopped fresh tomatoes
  • 1/4 cup chopped fresh basil
  • 2 tablespoons frozen orange juice concentrate, thawed
  • 4 sole fillets (1-1/2 pounds total)
  • 1/2 teaspoon salt
  • 1/4 teaspoon pepper
  • 3 tablespoons grated Parmesan cheese

1. Preheat oven to 400°F. Spray a 7- x 11-inch baking dish with nonstick cooking spray.

2. In a small bowl, combine sun-dried tomatoes and boiling water and let stand until softened, about 10 minutes. When softened, drain and coarsely chop tomatoes.

3. In a small nonstick skillet, heat oil over medium heat. Add scallions and garlic, and cook until scallions are softened, about two minutes. Stir in 1 teaspoon of paprika and the chili powder, and cook until fragrant, about one minute.

4. In a medium bowl, combine chopped sun-dried tomatoes, half of scallion mixture, fresh tomatoes, 2 tablespoons of basil and the orange juice concentrate. Set aside.

5. Lay sole on a work surface, skinned-side up. Sprinkle with salt and pepper. Then top with remaining scallion mixture and 2 tablespoons basil. Fold sole over filling and place in prepared baking dish in a single layer.

6. Sprinkle remaining 1 teaspoon paprika and Parmesan on top of fish and bake until fish just flakes when tested with a fork, about seven minutes.

7. To serve, spoon tomato coulis onto serving plates and top with fish.


Nutritional Information
Per serving: 263 calories, 6.4g total fat, 1.6g saturated fat, 2.4g monounsaturated fat, 1.1g polyunsaturated fat, 3.2g dietary fiber, 36g protein, 16g carbohydrate, 85mg cholesterol, 507mg sodium.
Good source of: beta-carotene, potassium, vitamin B12, vitamin C.


Date Published: 09/19/2005 > Printer-friendly Version
Servings
4

Prep Time
25