Taste of Home
Broccoli-Stuffed Sole
TOTAL TIME: Prep: 15 min. Bake: 25 min.
YIELD: 8 servings.
"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."
Ingredients
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2 tablespoons butter, melted
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1 to 2 tablespoons lemon juice
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1 teaspoon salt
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1/4 teaspoon pepper
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3 cups frozen chopped broccoli, thawed and drained
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1 cup cooked rice
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1 cup shredded reduced-fat cheddar cheese
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8 sole or whitefish fillets (4 ounces each)
Directions
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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.
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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.
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3.
Bake, uncovered, at 350° for 25 minutes or until fish flakes easily with a fork. Baste with pan drippings; sprinkle with paprika.
Nutrition Facts
1 each: 190 calories, 6g fat (3g saturated fat), 64mg cholesterol, 478mg sodium, 8g carbohydrate (0 sugars, 1g fiber), 26g protein. Diabetic Exchanges: 3 lean meat, 1 vegetable.
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