Lemon-Horseradish Sole

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To make tasty dishes in minutes, use your microwave. It’s a great way to steam fish. You can also microwave potatoes or other vegetables to serve with the fish; if you do, double the butter mixture, and toss the extra with the vegetables before serving.

Prep time: 10 Minutes

Total time: 15 Minutes

Yield: Serves 4

Ingredients

  • 3 tablespoons butter softened
  • 3 tablespoons chopped fresh parsley
  • 1 teaspoon grated lemon zest
  • 1 tablespoon fresh lemon juice
  • 2 teaspoons prepared white horseradish
  • 3/4 teaspoon Dijon mustard
  • 4 sole fillets (6 ounces each)
  • Coarse salt
  • Lemon wedges for serving (optional)

Directions

  1. In a small bowl, stir together butter, parsley, lemon zest and juice, horseradish, and mustard.
  2. Season both sides of fillets with salt; lay, flat side up, on a clean work surface. Reserve 2 teaspoons butter mixture; dividing evenly, spread remaining butter mixture on top of fillets. Fold fillets in half crosswise, enclosing butter mixture.
  3. Place folded fillets in a 9-inch microwave-safe dish with a tight-fitting lid. Top with reserved butter mixture, dividing evenly. Cover; microwave on high until fish is just cooked through, about 5 minutes.
  4. To serve, place fillets on plates, and spoon juices from dish over fillets; garnish with lemon wedges, if desired.

Tips/Techniques

Note: The butter mixture gives the mild-tasting sole added flavor. Spread it down the center of each fillet, then put another spoonful on top of the folded fish.

Nutrition Info

Per serving: 235 calories; 10.7 grams fat; 32.3 grams protein; 1 gram carbohydrates; 0.3 gram fiber
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