- 1 cup plain lowfat yogurt
- 2 teaspoons unsalted butter
- 4 sole fillets, about 5 ounces each
- ½ teaspoon kosher salt, plus more to taste
- Freshly ground pepper to taste
- ½ cup minced shallots
- ½ cup white wine
- ¼ cup grainy Dijon mustard
- 1 scallion, thinly sliced
- Nutritional Information
Note: Nutrient information is not available for all ingredients. Amount is based on available data.
Nutritional analysis per serving (4 servings)
194 calories; 6 grams fat; 2 grams saturated fat; 0 grams trans fat; 1 gram monounsaturated fat; 0 grams polyunsaturated fat; 9 grams carbohydrates; 1 gram dietary fiber; 6 grams sugars; 21 grams protein; 72 milligrams cholesterol; 929 milligrams sodium
- Place the yogurt in a paper-towel-lined sieve over a bowl and let drain for at least 3 hours.
- 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.
- 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 1/2 teaspoon of salt and pepper to taste.
- Place 1 sole fillet on each of 4 plates, spoon the sauce over and sprinkle with the scallions. Serve immediately.