Broccoli-Stuffed Sole Recipe
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Broccoli-Stuffed Sole

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.'"

Rating: This weblink has been rated 41 times with an average star rating of 4.4 Read Reviews (30)

Rate/Review | 649 people have saved this

Prep Time:
15 Min
Cook Time:
25 Min
Ready In:
40 Min

Servings  (Help)

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Original Recipe Yield 8 servings
 

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

Directions

  1. 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.
  2. Bake, uncovered, at 350 degrees F for 25 minutes or until fish flakes easily with a fork. Baste with pan drippings; sprinkle with paprika.

Footnotes

  • 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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The reviewer gave this recipe 4 stars. This recipe averages a 0 star rating.
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... MORE
The reviewer gave this recipe 5 stars. This recipe averages a 0 star rating.
Reviewed on Mar. 22, 2007 by JD123 
I really enjoyed making this dish. It was easy, fun, and very tasty. I substituted fresh... MORE
The reviewer gave this recipe 5 stars. This recipe averages a 0 star rating.
Reviewed on Jan. 11, 2007 by CKEH 
Very nice! I used brown rice and added some pine nuts to the filling. The paprika sprinked... MORE
The reviewer gave this recipe 5 stars. This recipe averages a 0 star rating.
Reviewed on Jan. 28, 2008 by Mommylicious 
Especially good for the non-fish lovers in the house. The fish takes on the cheesy flavor and... MORE
The reviewer gave this recipe 5 stars. This recipe averages a 0 star rating.
Reviewed on Jun. 24, 2008 by Starr 
I have to tell you I've made this several more times lately, always to rave reviews. I've... MORE
The reviewer gave this recipe 4 stars. This recipe averages a 0 star rating.
Reviewed on Feb. 29, 2008 by Catherine B. 
This dish was really yummy, I really liked the cheesy broccoli-rice filling. Some of the... MORE
The reviewer gave this recipe 5 stars. This recipe averages a 0 star rating.
Reviewed on Jan. 31, 2008 by violettak 
This was AWSOME. I told all my friends about it but didn't give the recipe..my secret, but i... MORE
The reviewer gave this recipe 5 stars. This recipe averages a 0 star rating.
Reviewed on Feb. 15, 2007 by Josie 
Vert tasty & easy dish to make. I added chopped onion & fresh garlic to the rice for extra... MORE
The reviewer gave this recipe 3 stars. This recipe averages a 0 star rating.
Reviewed on Oct. 5, 2009 by Hunter's Mom 2008 
My guests loved it, especially the presentation (they all thought it could be served in a... MORE
The reviewer gave this recipe 4 stars. This recipe averages a 0 star rating.
Reviewed on Sep. 10, 2009 by fondukes 
Due to my fear of undercooking things, I think I overcooked it... nevertheless, it was easy to... MORE

 
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