Low Fat Sole with Roasted Red Pepper Sauce Recipe

  • Comments Off on Low Fat Sole with Roasted Red Pepper Sauce Recipe

Whether you are on a diet for weight loss or simply want to eat healthy and watch your nutrition cooking your own food will give you a lot more control over your diet plan. Let recipes like these (we have thousand of recipes, old and new) inspire you to get cooking and put together your own meal plans.

Recipe Category: Low-Fat

Recently Viewed

Baked Potato
Lemon Bars
Pumpkin Pie Recipe
Pad Thai Recipe
Pinto Bean
Baked Potato Oven

Low Fat Sole With Roasted Red Pepper Sauce Recipe

Ingredients

  • 2 medium red bell peppers
  • 1 jalapeno chili
  • 1/3 cup lowfat sour cream
  • 1/2 teaspoon sugar
  • 1 pound sole or other lean fish
  • fillets
  • 4 cups bite-size pieces salad greens

    • Method

  • Set oven control to broil.
  • Place bell peppers on rack in broiler pan.
  • Broil about 5 inches from heat 12 to 16 minutes, turning occasionally, until skin is blistered and evenly browned.
  • Place peppers in plastic bag: close tightly.
  • Let stand 15 to 20 minutes.
  • Peel peppers; remove stem, seeds and membranes.
  • Hold jalapeno chili over range-top burner, using long-handled fork.
  • Turn frequently until skin is blistered and evenly browned.
  • Place chili in plastic bag; close tightly.
  • Let stand 15 to 20 minutes.
  • Peel chili; remove stem, seeds and membranes.
  • Place peppers and chili in blender or food processor.
  • Cover and blend or process until smooth.
  • Stir in sour cream and sugar.
  • Set oven control to broil.
  • Cut fish fillets into 4 serving pieces.
  • Place on rack in broiler pan.
  • Broil with tops about 4 inches from heat 5 to 6 minutes or until fish flakes easily with fork (do not turn).
  • Place salad greens on 4 serving plates.
  • Top with fish.
  • Serve with sauce.
  • :SERVINGS (WITH ABOUT 1/4 CUP SAUCE EACH).
  • :NOTE: Both bell and jalapeno peppers can be roasted under the broiler or over a range-top flame.
  • Due to the difference in size, it’s not efficient to roast them together under the broiler.
  • Brown the jalapenos over a burner while the bells broil, then toss them into the plastic bag together.
  • Always use care when handling hot chilies; rubber gloves can be very helpful.

    • Full List of Low-Fat Recipes
    Full List of Sauce Recipes

    Recently Viewed

    Baked Potato:
    Bake potatoes following Basic Recipe. Meanwhile, in large skillet over medium heat, heat oil. Saute peppers and onions 4 to 5 minutes, or until soft. Season with salt Continue Reading →

    Pappardelle:
    Whisk all ingredients together. Use as a dressing for salads and for steamed vegetables. Here is my favorite all-purpose dipping sauce that I use for artichokes and Continue Reading →

    Pad Thai Recipe:
    In a large bowl, soak rice noodles in warm water to cover until they are limp and white, about 20 minutes. In a wok or large deep skillet, heat oil over high heat until Continue Reading →

    French Toast:
    Spray a 3-quart rectangular baking dish with nonstick spray coating. Place bread slices in prepared dish. Stir together egg product and milk. Pour over bread slices, Continue Reading →

    Cheese Sauce:
    Heat margarine in 1-1/2-quart nonstick saucepan over low heat. Stir in flour, salt, mustard and pepper. Cook over low heat, stirring constantly, until margarine is Continue Reading →

    Comments are closed.