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1
Put the flour in a shallow dish.
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2
Season the fish with salt to taste.
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3
Dredge the fillets lightly in the flour, shaking off any excess.
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4
Heat 2 large nonstick saute pans over medium heat.
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5
When the pans are hot, spray them generously with cooking spray, and add 2 fillets to each pan.
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6
Cook until the fish is golden brown and just cooked through, about 2 minutes per side.
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7
Transfer the fish to a serving platter; tent it with foil to keep the fish warm.
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8
Raise the heat under the saute pans to high.
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9
Add the spinach to one saute pan, and wipe the other one out with a paper towel.
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10
Season the spinach with salt, and cook, stirring often, until the spinach has wilted, about 3 minutes.
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11
Spoon the spinach next to the sole on the platter.
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12
While the spinach is cooking, when the other pan is very hot, add the butter to it.
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13
Cook the butter, swirling the pan occasionally, until it is has browned and smells nutty, about 3 minutes.
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14
While the butter is browning, place the cornstarch in a small bowl, and whisk in the lemon juice and chicken broth.
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15
When the butter is ready, whisk the chicken broth mixture into the pan.
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16
Simmer the sauce, stirring constantly, until it has thickened, about 2 minutes.
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17
Season the sauce with salt and pepper to taste; stir in the parsley.
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18
Pour the sauce over the fish, and serve.
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19
Fat: 44.8g (before), 10.7g (after)
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20
Calories: 640 (before), 259 (after)
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21
Protein: 26g
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22
Carbohydrates: 16g
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23
Cholesterol: 78mg
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24
Fiber: 4g
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25
Sodium: 512mg
