Sole With Mustard Sauce

Ingredients

  • 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
    • 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

    • Note: Nutrient information is not available for all ingredients. Amount is based on available data.

Four servings

Preparation

  1. Place the yogurt in a paper-towel-lined sieve over a bowl and let drain for at least 3 hours.
  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.
  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 1/2 teaspoon of salt and pepper to taste.
  4. Place 1 sole fillet on each of 4 plates, spoon the sauce over and sprinkle with the scallions. Serve immediately.

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