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dietary

Carb Safe
≤ 30g
Low Carb
≤ 15g
Very Low Carb
≤ 3g
Low Cholesterol
≤ 60mg (main dish)
≤ 20mg (all others)
Low Calorie
≤ 360 calories (main dish)
≤ 120 calories (all others)
Low Saturated Fat
≤ 3g (main dish)
≤ 1g (all others)

total time

≤ 10 minutes ≤ 20 minutes ≤ 30 minutes

Difficulty

Easy Intermediate Difficult

Tapenade Sole Bundles
 
Source: dLife

Rolled up fillets of sole stuffed with olive tapenade and drizzled with a white wine sauce.

Rating:
Prep Time: 15 minutes
Cook Time: 16 minutes
Difficulty: INTERMEDIATE

Nutrition Facts

Makes 4 servings
Amount Per Serving
Calories 317.5
Total Carbs 3.4 g
Dietary Fiber 0.1 g
Sugars 0.8 g
Total Fat 12.8 g
Saturated Fat 4.6 g
Unsaturated Fat 8.3 g
Potassium 1,060.6 mg
Protein 36.6 g
Sodium 328 mg
Dietary Exchanges
1 Fat, 5 Very Lean Meat
See the Detailed Nutritional Analysis
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Servings
Ingredients
Fish
1.5 lb sole fillet , about 1/4 in. thick and 2 to 3 in. wide--cut wide pieces in half lengthwise)
1 cooking spray
0.25 cup olive tapenade
1 pinch salt and pepper
1 tbsp chopped parsley

Wine Sauce
2 tbsp butter
2 tbsp shallots, chopped
0.75 cup white wine , dry
1 oz roasted red peppers with brine , 2 tablespoons, drained and chopped


Directions
1 Preheat oven to 425 degrees F. Coat a casserole dish with cooking spray and set aside.
2 Wash and dry sole; arrange sole flesh side down on a flat surface.
3 Spoon tapenade on to sole and roll up. Lay, seam side down, in prepared casserole dish.
4 While sole is baking, prepare wine sauce. Heat butter and shallots in a skillet for 3 minutes. Mix in wine and red peppers and bring to a boil, stirring often, for 5 to 7 minutes, or until mixture is reduced to 1/4 cup.
5 Drizzle sole with wine sauce and season with salt and pepper. Garnish with parsley.


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