MICROWAVES DO A great job on high water, low-fat foods such as fish and fruits and vegetables. Flavor is enhanced and foods stay moist without added oil. A delicious example is microwavable fillet of sole with garden vegetables, a tasty combination of fish, white wine and spices on a bed of tender carrots and shredded cabbage. This tempting dish is flavored with golden onion recipe soup mix, a savory blend of onions and seasoning in light chicken broth. This recipe is from Lipton Co.
Fillet of Sole with Garden Vegetables
1 pound sole or flounder fillets, thawed if necessary
1 envelope golden onion recipe soup mix
1 1/2 cups water
1/4 cup dry white wine
1 tablespoon lemon juice
2 cups shredded cabbage
2 cups shredded carrots
1/4 teaspoon oregano leaves
1/8 teaspoon pepper
Roll each fillet, jelly-roll style, starting with small end; set aside. In 1 1/2 quart microwave-safe casserole, thoroughly blend onion soup mix with water, wine and lemon juice. Add cabbage, carrots, oregano and pepper. Microwave covered at high, stirring occasionally, eight minutes or until vegetables are crisp-tender. Remove vegetables to serving platter and keep warm; reserve liquid.
Into reserved liquid, add fish and microwave uncovered five minutes or until fish is tender, turning and rearranging fish once. To serve, arrange fish over vegetables and garnish, if desired, with parsley and lemon slices. Serves four.