Next Generation Life Fitness

Sole Piccata

Preptime: 5 min.
Cooktime: 8 min.

Calories: 216
Carbs: 4g
Fat: 7g
Fiber: 0g
Protein: 33g
Satfat: 1g
Sodium: 356mg

Ingredients:
1 1/2 tablespoons olive oil
4 sole fillets, about 4 to 6 ounces each
salt to taste
freshly ground black pepper
flour for dredging
1/2 cup low-sodium chicken broth or fish stock
2 tablespoons lemon juice
2 tablespoons capers
2 tablespoons chopped parsley

Directions:
1. Heat the olive oil in a large, non-stick skillet until hot. While the oil is heating, season the sole with salt and pepper and dredge it in flour.

2. Saute the sole over high heat, about 2 minute on each side. Remove to a warm platter and keep warm.

3. Quickly add the chicken broth or fish stock to the pan and stir with a wooden spoon to release any caramelized bits that may be stuck to the pan. Cook until the broth has reduced by half. Add the lemon juice and capers. Pour the sauce over the sole, sprinkle with parsley and serve.

NOTE: You may have to saute the sole in two batches. If so, use a clean pan for each batch. Make the sauce in one of the pans.