BROCCOLI-STUFFED SOLE
"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."
Provided by Taste of Home
Categories Dinner
Time 40m
Yield 8 servings.
Number Of Ingredients 8
Steps:
- 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.
Nutrition Facts : Calories 190 calories, Fat 6g fat (3g saturated fat), Cholesterol 64mg cholesterol, Sodium 478mg sodium, Carbohydrate 8g carbohydrate (0 sugars, Fiber 1g fiber), Protein 26g protein. Diabetic Exchanges
VEGGIE STUFFED SOLE FISH
Make and share this Veggie Stuffed Sole Fish recipe from Food.com.
Provided by Derf2440
Categories Vegetable
Time 30m
Yield 2 serving(s)
Number Of Ingredients 9
Steps:
- Preheat oven to 350f degrees; coat a medium baking dish with veggie spray, set aside.
- Lay the fillets flat on a cutting board, sprinkle each with half the salt, pepper and dill. Lay half the strips of carrot, sweet pepper, red onion, sideways on each fillet. Starting on the smallest end of the fillet, roll as tightly as possible to enclose the veggies; place rolls in prepared baking dish seam side down, using tooth picks if necessary. Carefully pour the wine over the rolls; Sprinkle the other half of the salt, pepper and dill over the rolls.
- Cover and bake for approximately 20 minutes or until the fish flakes easily with a fork.
Nutrition Facts : Calories 281.9, Fat 1.9, SaturatedFat 0.4, Cholesterol 68, Sodium 436.2, Carbohydrate 10.8, Fiber 1.9, Sugar 4.4, Protein 27.7
VEGETABLE STUFFED SOLE
Make and share this Vegetable Stuffed Sole recipe from Food.com.
Provided by Miraklegirl
Categories Peppers
Time 30m
Yield 4 serving(s)
Number Of Ingredients 13
Steps:
- Combine all ingredients except fish, wine, and lemon slices.
- Place 4 fillets in a greased baking dish and spread 1/4 c.
- filling on each fillet.
- Place remaining fillets over filling.
- Pour wine over fillets.
- Cover and bake at 375 for 20 minutes.
- Uncover, place lemon slices over each fillet.
- Bake 5 more minutes.
Nutrition Facts : Calories 477, Fat 16.2, SaturatedFat 8.4, Cholesterol 187, Sodium 606.6, Carbohydrate 13.4, Fiber 1.6, Sugar 2.4, Protein 63.8
STUFFED SOLE
Seafood was a staple for our large family when I was growing up. Inspired by my mother's delicious meals, I developed this recipe. The fish is moist and flavorful, and the sauce is so good over rice. You'll get compliments and recipe requests when you serve it. -Winnie Higgins, Salisbury, Maryland
Provided by Taste of Home
Categories Dinner
Time 55m
Yield 8 servings.
Number Of Ingredients 15
Steps:
- In a large saucepan, saute the onion, shrimp and mushrooms in butter until onion is tender. Add crabmeat; heat through. Sprinkle fillets with salt, pepper and paprika. Spoon crabmeat mixture on fillets; roll up and fasten with a toothpick. , Place in a greased 13-in. x 9-in. baking dish. Combine the soup, broth and water; blend until smooth. Pour over fillets. Sprinkle with cheese. , Cover and bake at 400° for 30 minutes. Sprinkle with parsley; bake, uncovered, for 5 minutes or until fish just begins to flake easily with a fork. Serve with rice if desired.
Nutrition Facts : Calories 297 calories, Fat 10g fat (5g saturated fat), Cholesterol 170mg cholesterol, Sodium 1070mg sodium, Carbohydrate 6g carbohydrate (2g sugars, Fiber 1g fiber), Protein 44g protein.
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