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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.'"

Rate/Review | Read Reviews (60)

Prep Time:
15 Min

Cook Time:
25 Min

Ready In:
40 Min

Servings (Help)

US Metric Calculate

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

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.

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.