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Broccoli-Stuffed Sole Recipe

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

Diabetic Friendly

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Broccoli-Stuffed Sole Recipe

Prep: 15 min. Bake: 25 min.

Yield: 8 Servings

15 25 40

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.

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

Light-Bodied White Wine

Enjoy this recipe with a light-bodied white wine such as Sauvignon Blanc or Pinot Grigio.

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Broccoli-Stuffed Sole

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Reviewed on Jan. 14, 2013 by jess.p

I thought this was really good. Easy and tasty!! My husband isn't a huge white fish fan, so I don't think he'd be after me to make it again, but he said it was good. The hardest part is rolling and then moving it to the baking dish. Most of the filling fell out. I would then take the fallen filling and try to get more in through the opening on the sides. A little tricky, but worth it. I also used a flavoured rice instead of plain. I think a roasted garlic. Awesome!!