sportsman fishing adventures limited



 




Baked Sole with Capers and Mushrooms

1 tablespoon olive oil
1 tablespoon dry sherry
1/2 pound mushrooms, cleaned and sliced
3 green onions, trimmed and minced
1 1/4 pounds sole fillets
1/4 teaspoon olive oil
1/2 cup dry white wine
2 tablespoons flour
2/3 cup plain nonfat yogurt
2 tablespoons Capers, drained, minced
1/4 cup chopped fresh parsley

Preheat the oven to 350°F. Heat oil and sherry in a large skillet over medium heat. Add mushrooms and onions. Saute 10 minutes, stirring frequently. Meanwhile, rinse the fish and pat dry. Remove any bones, using tweezers or pliers, if necessary. Grease a 9-inch baking dish with ¼ teaspoon oil. Arrange fish in a single layer. In a bowl thoroughly combine wine and flour. Gradually add to mushrooms in the skillet, stirring constantly until thickened. Turn off the heat. Stir the yogurt and capers into the sauce; pour over fish and top with parsley, cover. Bake 25 minutes, or until fish is opaque and flakes easily with a fork. Serve hot.
Serving Size: 5.



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