Stuffed Sole Fillets

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Ingredients
  • /2 cup(s) onion(s), finely chopped

  • 1 clove(s) garlic, minced

  • 2 teaspoon oil, olive

  • 1/3 cup(s) carrot(s), shredded

  • 1/3 cup(s) zucchini, shredded

  • 1/2 cup(s) rice, wild, cooked

  • 2 tablespoon parsley

  • 1/8 teaspoon pepper, black ground

  • 1 1/2 pounds fish, fillet of sole, cut into 4 pieces

  • 2 tablespoon wine, dry white

  • 2 teaspoon margarine, melted

  • 1 teaspoon paprika, sweet

  • 1 lemon, cut into wedges

Directions
  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


Nutritional Facts

Servings
4
Quick Info
Servings
Diabetes-Friendly
Nutritional Info (Per serving)
Calories
233
Saturated Fat
1g
Sodium
173mg
Dietary Fiber
1g
Total Fat
6g
Carbs
9g
Cholesterol
91mg
Exchanges
Starch: 0.5
Lean Meat
5
Fat
0.5
Carb Choices
0.5

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