Broccoli-Stuffed Sole

SUBMITTED BY: Edna Lee

"'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.'"

PREP TIME	15 Min
COOK TIME	25 Min
READY IN	40 Min

SERVINGS & SCALING

Original recipe yield: 8 servings

USMETRIC

About scaling and conversions

INGREDIENTS

2 tablespoons butter or stick margarine, melted
1 tablespoon lemon juice
1 teaspoon salt
1/4 teaspoon pepper
1 (10 ounce) package frozen chopped broccoli, thawed and drained
1 cup cooked rice
1 cup shredded reduced-fat Cheddar cheese
8 (4 ounce) sole or whitefish fillets

READ REVIEWS (14)

DIRECTIONS

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 nonstick cooking spray. Pour remaining butter mixture over roll-ups.
Bake, uncovered, at 350 degrees F for 25 minutes or until fish flakes easily with a fork. Baste with pan drippings; sprinkle with paprika.

Nutritional Analysis: One serving (1 stuffed fillet) equals 190 calories, 6 g fat (3 g saturated fat), 64 mg cholesterol, 478 mg sodium, 8 g carbohydrate, 1 g fiber, 26 g protein. Diabetic Exchanges: 3 lean meat, 1 vegetable.

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REVIEWS

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Reviewed on Jun. 12, 2007 by MrsRPM

If I could give 4 and 1/2 stars, I would!! Only changes to stuffing were adding 1/2 c. panko bread crumbs, handful of parmesan cheese, and real broccoli. I then took the dish and combined it with another off this site and baked it in a puff pastry crust. DELISH!!!! Highly recommended for fish lovers and chicken can certainly be substituted for the fish. Can't wait...that will be tomorrow's dinner!! Thanks for an awesome recipe!

7 users found this review helpful

Reviewed on May 1, 2008 by Starr

I made this for a very late dinner last night as we were working late. It was superb! I made the total amount of stuffing but used only 4 small filets and placed the remaining stuffing around those in the baking dish. A wonderful meal in one!

1 user found this review helpful

Reviewed on Feb. 29, 2008 by Catherine B.

This dish was really yummy, I really liked the cheesy broccoli-rice filling. Some of the fillets didn't cook through, however. I think I need increase the cook time.

1 user found this review helpful

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