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Thursday, July 9, 2009

[Healthy_Recipes_For_Diabetic_Friends] Italian Sole with Capers and Balsamic Vinegar - 4g Carbohydrate; 1g Dietary Fiber

* Exported from MasterCook *

Sole with Capers and Balsamic Vinegar

Recipe By    :
Serving Size : 4    Preparation Time :0:00
Categories : LowCal (Less than 300 cals)    LowerCarbs
Seafood

Amount Measure    Ingredient -- Preparation Method
-------- ------------ --------------------------------
1    carrot -- peeled and sliced
1    onion -- peeled and sliced
1    bay leaf
salt and freshly ground pepper -- to taste
   1/2    cup water
2    Dover sole -- filleted
6 tablespoons extra virgin olive oil
To serve: cooked pasta to serve 4 people
2 tablespoons capers -- drained and washed
2 teaspoons balsamic vinegar

In a deep skillet combine carrot, onion, bay leaf, salt, pepper and water. Simmer 10 minutes.

Cut sole into strips and add to liquid. Poach over low heat 2-3 minutes until cooked.

Drain the liquid. Keep fish warm while you heat oil very gently in another saucepan.

Add half the oil to pasta, toss and spoon onto 4 plates. Top with fish and capers and sprinkle with vinegar and remaining oil. Serve at once with more black pepper.

Makes 4 servings.

Sole is plentiful along the Tuscan coast and this recipe comes form a restaurant in the bustling port of Livorno. It is dressed with balsamic vinegar from neighboring Emilia Romagna. The result is rich and fruity.

Cuisine:
"Italian"
Source:
"Quick After Work Pasta and Sauce Cookbook by Judy Ridgway"
S(Formatted by Chupa Babi):
"July 2009"
Copyright:
"1997"
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Per Serving (excluding unknown items): 272 Calories; 21g Fat (70.3% calories from fat); 16g Protein; 4g Carbohydrate; 1g Dietary Fiber; 39mg Cholesterol; 113mg Sodium. Exchanges: 2 Lean Meat; 1 Vegetable; 0 Fruit; 4 Fat; 0 Other Carbohydrates.

Nutr. Assoc. : 0 0 0 0 0 3084 0 0 0 0