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Broccoli-Stuffed Sole Recipe

Broccoli-Stuffed Sole Recipe

"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."
TOTAL TIME: Prep: 15 min. Bake: 25 min. YIELD:8 servings

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

  • 1. 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.
  • 2. 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.
  • 3. 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 Facts

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.

Wine Pairings

Light-Bodied White Wine

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