Sole With Bananas Food
BANANA SOLE
This lovely summer dish has a magical flavor combination of filet of Sole, bananas and lemon sauce. Easy to prepare and you can substitute any other mild flavored seafood.
Provided by inotes
Categories < 60 Mins
Time 45m
Yield 2 serving(s)
Number Of Ingredients 11
Steps:
- Slice bananas lengthwise.
- Remove bones from fish if needed.
- Heat oil on medium-high heat.
- Dredge fish in flour and shake off excess, then dip in eggs.
- Place battered fish in hot oil. Flip when ready.
- Remove from pan when cooked and keep warm on a plate.
- Repeat the same process with the bananas, flour, egg and cook.
- Sauce.
- This is a basic Francese Sauce.
- Saute shallots in oil until soft.
- Add white wine and lemon juice and let reduce by 1/4.
- Add chicken stock and bring to boil, then reduce to a simmer.
- Mix cornstarch with about a 1/4 cup of water.
- Slowly add starch mixture to sauce and stir. Add more until desired thickness is reached.
- Serve over a bed of rice and top with parsley.
Nutrition Facts : Calories 524.1, Fat 22.6, SaturatedFat 4.4, Cholesterol 240.8, Sodium 584.1, Carbohydrate 50.2, Fiber 3.7, Sugar 17.5, Protein 26.6
SOLE WITH BANANAS
Who would think bananas would go so nicely with fish? I used sole with this recipe, but I think any white fish would work. My family usually doesn't eat fish, but we all gobbled this up!
Provided by KAREN SHAVER
Categories Fish Recipes
Time 45m
Yield 6
Number Of Ingredients 9
Steps:
- Preheat oven to 350 degrees F (175 degrees C).
- In a medium saucepan over medium heat, blend the butter, flour, and milk. Cook, stirring constantly, until a thick sauce has formed.
- Arrange sole in a single layer in a medium baking dish, and cover with the wine and lime juice. Season with salt and pepper. Pour 1/2 the sauce over the fish. Arrange bananas over the fish, and cover with remaining sauce. Sprinkle with Parmesan cheese.
- Bake 25 minutes in the preheated oven, until the cheese is lightly browned and the fish is easily flaked with a fork. Drain any of the remaining wine and lime juice mixture before serving.
Nutrition Facts : Calories 246.2 calories, Carbohydrate 17.5 g, Cholesterol 70.1 mg, Fat 7.1 g, Fiber 1.6 g, Protein 24.6 g, SaturatedFat 3.9 g, Sodium 187.4 mg, Sugar 9.4 g
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