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Broccoli-Stuffed Sole Recipe

Photo by: Taste of Home

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"My husband isn't big on seafood, but he dives into this dish," notes Edna Lee of Greeley, Colorado. "Lemon enhances the mild-tasting sole, and the broccoli and cheese stuffing makes this fish special enough for company."

This recipe is:

Healthy

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8 Servings
Prep: 15 min. Bake: 25 min.

Ingredients

2 tablespoons butter, melted
1 to 2 tablespoons lemon juice
1 teaspoon salt
1/4 teaspoon pepper
3 cups frozen chopped broccoli, thawed and drained
1 cup cooked rice
1 cup (4 ounces) shredded reduced-fat cheddar cheese
8 sole or whitefish fillets (4 ounces each)

Directions

In a small bowl, combine the butter, lemon juice, salt and pepper. In another bowl, combine the broccoli, rice, cheese and half of the butter mixture.
Spoon 1/2 cup onto each fillet. Roll up and place seam side down in a baking dish coated with cooking spray. Pour remaining butter mixture over roll-ups.
Bake, uncovered, at 350° for 25 minutes or until fish flakes easily with a fork. Baste with pan drippings; sprinkle with paprika. Yield: 8 servings.

Nutritional Analysis: One serving (1 stuffed fillet) equals 190 calories, 6 g fat (3 g saturated fat), 64 mg cholesterol, 478 mg sodium, 8 g carbohydrate, 1 g fiber, 26 g protein. Diabetic Exchanges: 3 lean meat, 1 vegetable.

Broccoli-Stuffed Sole published in Light & Tasty October/November 2001, p42