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Fish Fillet Recipe
This Fish Fillet Recipe calls for a thin, white meat fish. Most small fillets will do nicely. | Fresh or frozen fillets of sole are acceptable in this Dover Sole recipe.
Flounder is another good substitute here. Figure about one half pound per adult serving.
This is an easy fish recipe, and family friendly!
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To reduce the overall sodium even more in this fish fillet recipe, consider topping the entree with buttered bread crumbs, or sauteed onions and mushrooms.
fish fillet Dover Sole recipe | Fillets in Shells | | | | | | 2 lbs | | fillets of sole, or similar white fish, 4 even fillets-if possible | | | 2 | | small french bread loaves, whole, unsliced | | | 1/2 cup | | white wine | | | 2 | | cloves garlic, crushed | | | 1/2 tsp | | crushed rosemary | | | 8 oz | | green noodles, uncooked | | | 1/4 tsp | | freshly ground pepper | | | 4 Tbs | | butter | | | 2 Tbs | | flour | | | 3/4 cup | | chicken stock | | | 1/2 cup | | heavy cream | | | 1/2 cup | | parmesan cheese, grated | | | | salt and pepper to taste | | | 1 cup | | grated swiss cheese | | | | | | | 1 | Cut the french bread loaves into four "boats" by slicing lengthwise, then again slice the long halves into quatrers. Scoop out much of the insides, leaving a boat for your entree. | | 2 | Melt 2 Tbs of the butter and lightly brush the four bread boats; broil until lightly toasted, set aside. | | 3 | Pre-heat oven to 350*. | | 4 | While the oven is heating, cook noodles as package directs. Drain, and reserve. | | 5 | Mix the wine with the garlic and rosemary in a shallow baking dish. Add the fillets and bake 10-15 minutes. Test often, do not overcook. The fillets are done when poked with a fork it comes out easily and does not stick to the flesh. | | 6 | To make the sauce: Melt the remaining butter over medium heat in a saucepan. Add the four, and continue to cook over low heat, stirring continuously, for one minute. Slowly add the stock and continue to cook until slightly thickened, about 5 minutes. Add the cream, salt and pepper to taste. Stir in the grated parmesan cheese. | | 7 | To assemble dish: Place one bread boat on each plate, top with 1/4 of the noodles, 1/4 of the fish and 1/4 of the sauce. Top with the swiss cheese. It will melt slightly from the heat of the noodles and the fish. | | | | | Servings: 4 | | | | Nutrition Facts | | Serving size: 1 serving | | Percent daily values based on a 2000 calorie diet. | | Nutrition information calculated from recipe ingredients. | | The following ingredients were not linked to the ingredient database and were not included in the nutrition information: | | fillets of sole, or similar white fish, 4 even fillets-if possible | | small french bread loaves, whole, unsliced | | crushed rosemary | | green noodles, uncooked | | salt and pepper to taste | | | | | | | | | Amount Per Serving | | | | | Calories | | 385.67 | | | Calories From Fat (70%) | | 270.45 | | | | | % Daily Value | | Total Fat 30.38g | | 47% | | | Saturated Fat 18.92g | | 95% | | | Cholesterol 93.70mg | | 31% | | | Sodium 327.94mg | | 14% | | | Potassium 138.34mg | | 4% | | | Carbohydrates 8.09g | | 3% | | | Dietary Fiber 0.17g | | 1% | | | Sugar 1.31g | | | | | Sugar Alcohols 0.00g | | | | | Net Carbohydrates 7.92g | | | | | Protein 15.80g | | 32% | | | | | | | Cooking Tips | | Bread boats can be made ahead, as well as the noodles. Just dip the cooked noodles into boiling water to heat before assembling. | | Serve with green beans for a complete meal. | | | | | | | | | |
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