Sole Capri

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If you are a big fan of seafood not only for taste but speed. Recipes like this sole capri make such an elegant meal that can be enjoyed any weeknight or as a special weekend meal without the fuss.

In this classic Italian fish dish, sole fillets are paired with fresh basil and sun-dried tomatoes and topped with an easy white wine sauce. Best of all: It's ready in 15 minutes!

Sole Capri Recipe For Weight Loss

Ingredients

• 1 cup clam juice
• ¼ cup dry white wine
• 1 tablespoon butter
• 1 tablespoon olive, canola, peanut or grape seed oil
• 4 Alaska sole fillets (4 to 6 ounces each), fresh, thawed, or frozen
• Salt and pepper, to taste
• 2/3 cup sun-dried tomatoes in oil, sliced
• 2/3 cup slivered fresh basil
• Lemon wedges, if desired

Preparation

1. Bring clam juice and wine to a boil in a heavy nonstick pan; stir in basil and tomatoes. Cook down slightly. Season with salt and pepper; remove and keep warm.
2. Rinse any ice glaze from frozen fillets under cold water; pat dry with paper towel. Coat pan with nonstick cooking spray, then heat butter in a heavy nonstick frying pan over medium-high heat. Add sole fillets; cook 2 to 3 minutes until browned.
3. Gently turn fillets over and season with salt and pepper. Cover pan tightly and reduce heat to medium. Cook an additional 2 to 3 minutes. (Reduce cook time by half for fresh or thawed fillets.) Cook just until fish is opaque throughout. Spoon sauce and topping over fillets to serve.

Serves:

Servings 4

Preparation Time:

5 minute

Cook Time:

10 minute

Approximate Nutrient Content per serving:

• Calories: 237
• Calories from Fat: 99
• Total Fat: 11g
• Saturated Fat: 3g
• Cholesterol: 77.5mg
• Sodium: 323mg
• Total Carbohydrates:    5g
• Dietary Fiber: 1g
• Protein: 28g
• Calcium: 55 mg
• Omega-3 fatty acids: 7 g