SAUTÉED ALASKA SOLE CAPRI

Prep Time: 5 minutes Cook Time: 10 minutes Servings: 4

1 cup clam juice
1/4 cup dry white wine
2/3 cup slivered fresh basil
2/3 cup sun-dried tomatoes in oil, sliced
Salt and pepper, to taste
4 Alaska Sole fillets (4 to 6 oz. each), fresh, thawed, or frozen
1 Tablespoon butter
1 Tablespoon olive, canola, peanut or grapeseed oil
Lemon wedges, if desired

Bring clam juice and wine to a boil in a large nonstick pan; stir in basil and tomatoes. Cook down slightly. Season with salt and pepper; remove and keep warm.

Rinse any ice glaze from frozen Alaska Sole fillets under cold water; pat dry with paper towel. Heat butter and oil in a heavy nonstick skillet over medium-high heat. Add sole fillets; cook 2 to 3 minutes until browned.

Gently turn fillets over and season with salt and pepper. Cover pan tightly and reduce heat to medium. Cook an additional 2 to 3 minutes. (Reduce cook time by half for fresh or thawed fillets.) Cook just until fish is opaque throughout.

Spoon sauce over fillets to serve.

Nutrients per serving: 237 calories, 11g total fat, 3g saturated fat, 40% calories from fat, 77.5mg cholesterol, 28g protein, 5g carbohydrate, 1g fiber, 323mg sodium, 55mg calcium and .7g omega-3 fatty acids.

Variation: Substitute Alaska Cod or Pollock fillets for Alaska Sole. Adjust cook time for smaller fillets if necessary.