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Baked Lemon Sole with White Wine Recipe.
The flounder have sweet, delicate white flesh that chefs and consumers everywhere enjoy: low fat, fine-textured meat and delicate mild flavor. The combined nutrient strengths of flounder make it an outstanding food for helping stabilize blood sugar, may protect against ischemic stroke, may reduce risk of heart arrhythmia, preventing cholesterol from clogging arteries, may protect against leukemia, multiple myeloma, lymphoma and kidney cancer.
Flounder, 1 fillet (4.5 oz. / 127g) provides Calories: 148, Protein: 30.7g, Carbohydrate: 0.0g, Total Fat: 1.9g, Fiber: 0.0g, Selenium: 74mcg, Vitamin B12: 3.2mcg, Potassium: 437mg, Vitamin B6: 0.30mg. 0.657 grams of omega-3 fatty acids, derived from Eicosapentaenoic Acid: 0.309g, Docosahexaenoic Acid: 0.328g, and Alpha Lipoic Acid: 0.020g is improving the ratio of good cholesterol to bad cholesterol.
Baked Lemon Sole Recipe - easy and healthy recipe how to bake lemon sole fillets with white wine, lemon, and parsley.
Ingredients:
- 4 fresh Lemon Sole fillets (about 6 oz each)
- 1/4 pint (150 ml) white wine
- 1 lemon, juice and rind
- Black pepper to taste
- Freshly chopped parsley
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Serves/Makes: 4
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How to cook Baked Lemon Sole with White Wine:
- Wash the pieces of fish thoroughly under cold running water.
- Place the pieces of fillets in salt water and let it soak for 10 minutes.
- Rinse well under cold running water, drain it well.
- Preheat the oven to 375°F (190°C).
- Skin and roll the plaice fillets and arrange in an ovenproof dish.
- Pour over the wine, lemon juice, rind and a twist of black pepper to taste.
- Bake covered for about 15 minutes until cooked.
Notes:
This Baked Lemon Sole with White Wine is a very affordable dish. It is delicious, simple, quick and very easy to cook.
This recipe for Baked Lemon Sole with White Wine serves/makes: 4
Main Ingredient: Lemon Sole or Flounder
Preparation Method: Baked
How to fillet flounder:
Insert the blade of a sharp knife on one side behind the head and cut in an arc down to the bone.
Then achieve the flesh along the sides and across the tail.
Insert the knife behind the head and slip the knife down rib cage, cutting the fillet away from the ribs.
To skin the fillet, place it skin-side down on a board and starting from the tail, slide a sharp knife between the skin and the flesh.
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