Sole Amandine /lower calorie/
A French term, amandine means “garnished with almonds” and is often misspelled as “almondine.” If you own a gratin dish (a shallow oval-shaped ovenproof baking dish), use it to bake this classic dish.
- Prep Time : 15 minutes
- Cook Time : 35 minutes
- Yield : 6 servings
- orange roughy or other delicate- to medium-texture fish fillets - 1½ lb skinless sole ½ to ¾ inch thick
- sliced almonds - ½ cup
- butter, softened - ¼ cup
- grated lemon peel - 2 tablespoons
- salt - ½ teaspoon
- paprika - ½ teaspoon
- fresh lemon juice - 2 tablespoons
- Chopped fresh parsley - if desired
- Heat oven to 375°F. Spray 11x7-inch (2-quart) glass baking dish with cooking spray.
- Cut fish into 6 serving pieces. Place in baking dish (if fish has skin, place skin side down). Tuck under any thin ends for more even cooking.
- In small bowl, mix almonds, butter, lemon peel, salt and paprika; spoon over fish. Sprinkle with lemon juice.
- Bake uncovered 15 to 20 minutes or until fish flakes easily with fork. Sprinkle with parsley.
For 6 grams of fat and 140 calories per serving, decrease both almonds and butter to 2 tablespoons.
ORANGE SOLE AMANDINE
Substitute orange peel for the lemon peel and orange juice for the lemon juice. Garnish with fresh basil leaves.
Baking, Broiling or Grilling Fish with the Skin On
Baking, broiling or grilling skin-on fish helps to hold the delicate flesh together. Removing skin after cooking is easier than before cooking. When done, carefully insert a metal spatula between the skin and the flesh, starting at the tail end if present (if no tail end, start at any edge). While holding onto a small piece of skin, slide the fish off.
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