Stuffed Sole Fillets

Stuffed Sole Fillets

These elegant parcels are stuffed with a medley of aromatic vegetables and rice that nicely complement the mild flavor of sole. They are perfect for a dinner party or romatic meal. You can stuff the fillets several hours ahead of time, store them in the refrigerator, and bake when ready.

Number of Servings: 4
Serving Size: 1 stuffed fillet


onion, finely chopped - 1/2 cup
garlic clove, minced - 1
olive oil - 2 tsp
shredded carrot - 1/3 cup
shredded zucchini - 1/3 cup
cooked wild rice - 1/2 cup
parsley - 2 tbsp
pepper, ground black - 1/8 tsp
sole fillets (1-1/2 pounds total) thawed if frozen - 4
white wine - 2 tbsp
margarine, melted - 2 tsp
sweet Hungarian paprika - 1 tsp
lemon, cut into wedges - 1

  1. Preheat the oven to 400 degrees F. Prepare a shallow baking dish with nonstick pan spray.

  2. In a small skillet, saute the onion and garlic in oil until tender, about 4 minutes. Add the carrot and zucchini; saute 2 minutes. Add the rice; saute 1 minute more. Remove from heat; stir in the parsley and pepper.

  3. Sprinkle the sole with wine. Spoon the rice mixture evenly down the center of each fillet; roll up from the short side. Place, seam-side down, in the prepared baking dish. Brush with margarine and sprinkle with paprika.

  4. Bake 15 to 17 minutes or until the fish is opaque and the stuffing is hot. Serve with lemon wedges.

Exchanges Per Serving

1/2 Starch
5 Meat Very Lean
1/2 Fat, monounsaturated

Nutrition Information

Amount per serving
Calories 233
Calories from Fat 56
Total Fat 6 g
Saturated Fat 1 g
Cholesterol 91 mg
Sodium 173 mg
Total Carbohydrate 9 g
Dietary Fiber 1 g
Sugars 2 g
Protein 34 g

B-man :wink: