Serves 4
Prep Time 5 minutes
Cook Time 15 minutes
Ingredients

1-1/2 cups chicken broth
1/4 cup fresh lemon juice
1 Tablespoon melted butter
1 teaspoon cornstarch
1/4 cup drained capers
2 cups diagonally-sliced fresh or frozen carrots
1/2 cup sliced onion
2 Tablespoons olive, canola, peanut or grapeseed oil, divided
4 Alaska Sole fillets (4 to 6 oz. each), fresh, thawed or frozen
Salt and pepper, to taste
1 Tablespoon chopped fresh dill, to garnish

Directions

Combine chicken broth and lemon juice in small saucepan; simmer until reduced by half, about 5 minutes.  Stir in butter, cornstarch, and capers.  Heat through; cover and keep warm. 

Sauté carrots and onions in heavy nonstick skillet in 1 tablespoon oil until tender, about 5 minutes.  Remove from pan and keep warm. 

Rinse any ice glaze from frozen Alaska Sole fillets under cold water; pat dry with paper towel.  Brush both sides of fillets with remaining oil.  Place fillets in pan and cook, uncovered, over medium-high heat about 3 minutes, until browned.  Shake pan occasionally to keep fish from sticking. 

Turn fillets over and season with salt and pepper.  Cover pan tightly and reduce heat to medium.  Cook an additional 2 to 5 minutes.  Cook just until fish is opaque throughout.

Serve each fillet with 1/2 cup vegetables and 2 to 3 tablespoons sauce.  Garnish with fresh dill, if desired.

Cook's tip: Also excellent with Alaska Cod or Alaska Pollock!


Nutrients per serving (with Alaska Cod): 225 calories, 7g total fat, 2g saturated fat, 30% calories from fat, 60mg cholesterol, 29g protein, 10g carbohydrate, 3g fiber, 471mg sodium, 43mg calcium and 700mg omega-3 fatty acids.