> Healthy Recipes > Fillet of Sole, Normandy Style

Fillet of Sole, Normandy Style

France boasts of a lot of fish and seafood dishes, because there are abundant in its area.  This is also one thing we have in common with France, as we also have numerous fishing areas and enjoy the bounties of the sea.  Try out this simple fish dish, using whatever you have available.

Yield: 6 to 8 servings


  • Cooking broth:
  • 1 piece carrot sliced
  • 1 piece red onion sliced
  • 1 1/2 cups white wine
  • 1 stalk parsley
  • salt and pepper
  • 4 pieces Sole fillet (or any white fish), about 1 kg
  • Sauce:
  • 4 tablespoons margarine
  • 1 can button mushrooms, sliced
  • 1 egg yolk
  • 1 cup low-fat yogurt


  1. Preheat oven to 350 F.
  2. Combine the ingredients for cooking broth and let it boil, then simmer for 20 minutes.
  3. Add fish fillet and cook for about 10 minutes.
  4. Pick out the fish fillet from broth and put on a baking dish.  Save the broth for the sauce.
  5. In a separate pan, cook mushrooms in 2 tablespoons of heated margarine.
  6. Top fish with mushrooms.
  7. Combine egg yolk, low-fat yogurt, salt and pepper to make sauce.  Add some of the cooking broth to thin this out.
  8. Drizzle sauce on top of fish.
  9. Dot with remaining margarine.
  10. Bake for 10 minutes.

Nutrition Facts Per Serving:

  • Calories (kcal) 402
  • Carbohydrates (g) 7
  • Protein (g) 40
  • Fat (g) 20

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