STEAMED SOLE W/ BLACK BEAN SAUCE

Steamed Sole with Black Bean Sauce 

Preparation time: 15 min	Servings: 6
Cooking time: 15 min

Ingredients:

1/2 tsp sugar

1 tbsp vegetable oil

2 tsp garlic cloves, crushed

1/4 tsp white pepper

1 scallion, finely shredded

1 tbsp low sodium soy sauce

1 tbsp ginger, finely shredded

3/4 tsp rice wine, or dry sherry

3/4 tsp sesame oil

2 tsp Chinese dried black beans, dul see

1 whole alaskan sole, about 1-1/4 lb each, cleaned and gutted, with head and tail intact

3/4 tsp salt

Cooking Directions:

Thoroughly rinse fish in cold water and pat dry. Sprinkle 1/2 tsp salt over the outside and into cavity of fish. Rinse black beans in several changes of cold water and drain. In a small bowl, mash beans, garlic, and sugar with back of wooden spoon. Stir in sesame oil, rice wine, pepper, and 1/8 tsp salt. Place fish in 9 in. shallow heatproof bowl and spread black beans over fish on both sides and in cavity. Bring water to a boil over high heat in a covered steamer large enough to fit the dish without touching the sides of the steamer. Carefully place dish into steamer, cover, and steam 5 minutes. Turn off heat and let stand, covered, 4 minutes. Test fish for doneness by poking the thickest part with a fork or chopstick; flesh should flake. If not, re-steam 1-2 minutes, or until fish just flakes. Carefully remove the dish from the steamer and pour off any liquid in the dish. In a small skillet, heat oil until hot but not smoking over high heat. Sprinkle ginger and scallion over fish. Drizzle soy sauce over fish and carefully pour oil over fish. The oil will make a crackling sound as it hits the fish. Serve immediately.

Nutrition Facts

Calories 58

% Calories From Fat 49.7%

Total Fat 3.2g

Saturated Fats 0.3g

Mono-unsaturated Fats 0.6g

Poly-unsaturated Fats 2.1g

Cholesterol 14mg

Sodium 410mg

Total Carbohydrates 1.6g

Dietary Fiber 0.3g

Sugar 0.5g

Protein 5.5g

BAKED LEMON SOLE

Baked Lemon Sole


Ingredients:

4 (3-1/4 oz.) sole fillets
2 tsp fresh parsley, chopped
2 tsp margarine, melted
1/8 tsp pepper
2 tsp lemon juice
1/8 tsp paprika
2 tbsp all-purpose flour

1. Rinse fillets thoroughly in cold water; pat dry with paper towels, and set
aside.
2. Combine melted margarine and lemon juice in a small bowl.
3. Combine flour, chopped parsley and pepper in a shallow container.
4. Dip fillets in margarine mixture and dredge in flour mixture. Transfer
fillets to a nonstick baking sheet, and drizzle any remaining margarine
mixture over fish.
5. Sprinkle fillets with paprika. Bake at 375 degrees F. for 15 to 20 minutes
or until fish is golden brown and flakes easily when tested with a fork.
6. If a crisper texture is desired, broil baked fillets 4 inches from heat for 1
minute. Garnish each fillet with a lemon wedge and fresh parsley sprigs, if
desired.

Makes 4 Servings

Nutritional Info Per Servings:
Calories: 92
Protein: 16 g
Sodium: 79 mg
Cholesterol: 50 mg
Fat: 1 g
Carbohydrates: 3 g
Exchanges: 2 Lean Meat

MEDITERRANEAN BAKED FISH

Mediterranean Baked Fish 
This dish is baked and flavored with a Mediterranean-style tomato, onion, and garlic sauce to make it lower in fat and salt.

INGREDIENTS

• 2 teaspoon olive oil
  
  
• 1 large onion, sliced
  
  
• 1 can (16 oz.) whole tomatoes, drained (reserve juice) and coarsely chopped
  
  
• 1 bay leaf
  
  
• 1 clove garlic, minced
  
  
• 3/4 cup apple juice
  
  
• 1/2 cup reserved tomato juice, from canned tomatoes
  
  
• 1/4 cup lemon juice
  
  
• 1/4 cup orange juice
  
  
• 1 tablespoon fresh grated orange peel
  
  
• 1 teaspoon fennel seeds, crushed
  
  
• 1/2 teaspoon dried oregano, crushed
  
  
• 1/2 teaspoon dried thyme, crushed
  
  
• 1/2 teaspoon dried basil, crushed
  
  
• black pepper to taste
  
  
• 1 lb. fish fillets (sole, flounder, or sea perch)  

 DIRECTIONS
1. Heat oil in large nonstick skillet. Add onion, and sauté over moderate heat 5 minutes or until soft. 
2. Add all remaining ingredients except fish. 
3. Stir well and simmer 30 minutes, uncovered. 
4. Arrange fish in 10x6" baking dish; cover with sauce. 
5. Bake, uncovered, at 375 F about 15 minutes or until fish flakes easily.

Yield: 4 servings--Serving Size: 4 oz fillet with sauce

Nutritional Info

Amount Per Serving:

Calories: 225.5

Total Fat:	4.4g
Total Carbs:	17.3g
Dietary Fiber:	2.5mg
Protein:	29.4g