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