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Veggie-Topped Fillets Recipe

These easy-to-prepare sole fillets are baked in a mild tomato-flavored sauce. Joan Shirley of Trego, Montana sent the recipe.

This recipe is:

Healthy

Quick

Diabetic Friendly

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Veggie-Topped Fillets Recipe

Prep/Total Time: 30 min.

Yield: 4 Servings

15 15 30

Ingredients

4 sole or walleye fillets (6 ounces each)
3/4 teaspoon salt, divided
1/8 teaspoon pepper
1-1/2 cups V8 juice
1/2 cup chopped celery
1/2 cup chopped onion
1/4 cup chopped green pepper
1 tablespoon lemon juice
1 teaspoon sugar
1 tablespoon butter
Hot cooked rice, optional

Directions

Place fillets in a 13-in. x 9-in. baking dish coated with cooking spray; sprinkle with 1/2 teaspoon salt and pepper. In a saucepan, combine the V8 juice, celery, onion, green pepper, lemon juice, sugar and remaining salt; bring to a boil. Cook over medium-low heat for 5-6 minutes or until vegetables are tender. Pour over fish; dot with butter.
Bake, uncovered, at 350° for 10-15 minutes or until fish flakes easily with a fork. Serve with rice if desired. Yield: 4 servings.

Nutritional Facts 1 fillet with 1/2 cup sauce (calculated without rice) equals 199 calories, 5 g fat (2 g saturated fat), 88 mg cholesterol, 779 mg sodium, 8 g carbohydrate, 1 g fiber, 29 g protein. Diabetic Exchanges: 4 meat, 1 vegetable, 1/2 fat.

Originally published as Veggie-Topped Fillets in Light & Tasty April/May 2004, p23