|Fine herbs transform a simple wine sauce from ordinary to delicious.
4 4-ounce fresh or frozen sole or flounder fillets, 1/4 to 1/2 inch thick
2 small red, yellow and/or green sweet peppers, cut into thin bite-sized strips
4 green onions, halved lengthwise and cut into 3-inch-long pieces
2 teaspoons butter
1/3 cup dry white wine or chicken broth
1/4 teaspoon dry fine herbs, crushed
1/8 teaspoon salt (optional)
1/8 teaspoon black pepper
1 tablespoon cold water
2 teaspoons cornstarch
Hot cooked wild rice and/or brown rice (optional)
1. Thaw fish, if frozen. In a medium covered saucepan, cook sweet peppers and onions in a small amount of boiling water for 3 minutes. Drain.
2. Rinse fish; pat dry. Dot each fillet with 1/2 teaspoon of the butter. Place 1/4 of the pepper mixture across the center of each fillet. Roll up fillet from the short sides. Secure with wooden picks. Place fish, seam side down, in a shallow baking dish. Stir together wine or broth, fine herbs, salt (omit if using broth)and black pepper; drizzle over fish.
3. Bake, covered, in a 350 degree oven for 25 to 30 minutes or until fish flakes easily when tested with a fork. Transfer fish to a platter; keep warm.
4. For sauce, measure pan juices; add enough water to measure 3/4 cup. In a saucepan, combine the 1 tablespoon cold water and the cornstarch; stir in pan juices. Cook and stir over medium heat until thickened and bubbly. Cook and stir for 2 minutes more. If desired, serve fish on a bed of rice. Spoon sauce over fish.
Makes 4 servings.
148 calories, 3g total fat (1g saturated fat), 60mg cholesterol, 184mg sodium, 4g carbohydrate, 0g fiber, 22g protein
3 very lean meat, 1 vegetable