Healthy Sole Roll Ups Recipes

BAKED SOLE FILLET, THE MEDITERRANEAN WAY

Steps:

• In a small bowl, whisk together lime juice, olive oil and melted butter with a dash of seasoned salt. Stir in the shallots, garlic and capers.
• In a separate small bowl, mix together the seasoned salt, pepper, cumin and garlic powder. Spice fish fillets each on both sides.
• Place the fish fillets on a lightly-oiled large baking pan or dish. Cover with the buttery lime mixture you prepared earlier. Now arrange the green onion halves and lime slices on top.
• Bake in 375 degrees F-heated oven for 10-15 minutes. Do not overcook.
• Remove the fish fillets from the oven and garnish with the chopped fresh dill.
• Serve next to white rice or roasted Greek potatoes and a simple Mediterranean salad.

HEALTHY SOLE ROLL-UPS

Steps:

• Wrap each sole fillet around carrot and secure with toothpick.
• Place in shallow baking dish.
• Combine broth and lemon juice and pour evenly over fish.
• Sprinkle with black pepper.
• Mix the crumbs and oregano.
• Sprinkle on top of the fish.
• Sprinkle with parmesan cheese.
• Bake at 450F 10-12 minutes until the fish is done.

SPINACH SOLE ROLL-UPS

Steps:

• In a small bowl, combine the spinach, onions and sour cream. Spread into an ungreased 13-in. x 9-in. baking dish. , Cut sole fillets into 6-in. x 2-in. strips; carefully roll up and secure with toothpicks. Place over spinach mixture. Sprinkle with lemon-pepper. Bake, uncovered, at 350° for 15-20 minutes or until fish flakes easily with a fork., In a saucepan, combine cornstarch and water until smooth. Gradually add tomatoes. Bring to a boil over medium heat; cook and stir for 2 minutes or until thickened. Discard toothpicks from roll-ups. Spoon tomato sauce over roll-ups and spinach mixture.