Broccoli-Stuffed Sole

For a quicker fish recipe, cover the dish of rolled fish with vented plastic wrap and microwave on 100 percent power (high) for 8 to 10 minutes, rotating the dish a half turn mid-way through cooking. The rich, savory cream cheese filling is the perfect complement to lean sole in this fish dinner recipe.



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Servings: 4
Total Time: 350°F 45 mins
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Ingredients
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    4  4  ounces 
    fresh or frozen skinless sole, flounder, or other fish fillets, about 1/4 inch thick
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    1   cup 
    frozen cut broccoli, thawed
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    1   
    beaten egg
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    1  8  ounce container 
    soft-style cream cheese with chives and onion
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    1/4  cup 
    grated Parmesan cheese
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    3/4  cup 
    herb-seasoned stuffing mix
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    2   tablespoons 
    milk
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    2   tablespoons 
    dry white wine

Directions
1.
Thaw fish, if frozen. Rinse fish and pat dry with paper towels. For stuffing, drain broccoli, pressing out excess liquid. Combine egg, half of the cream cheese, and the Parmesan cheese. Stir in broccoli and stuffing mix. Spoon one-fourth of the stuffing onto an end of each fillet. Roll up, securing rolls with wooden toothpicks. Place fish in a greased 2-quart square baking dish. Bake, covered, in a 350 degree F oven for 30 to 35 minutes or until fish flakes easily with a fork and stuffing is hot.
2.
Meanwhile, for sauce, in a small saucepan cook remaining cream cheese, milk, and wine until heated through, stirring often. Serve sauce over fish. Makes 4 servings.
Nutrition information
Per Serving: cal. (kcal) 376, Fat, total (g) 23, chol. (mg) 172, sat. fat (g) 12, carb. (g) 11, fiber (g) 1, pro. (g) 29, vit. A (RE) 298.77, vit. C (mg) 11.81, sodium (mg) 500, calcium (mg) 141.36, iron (mg) 1.08, Percent Daily Values are based on a 2,000 calorie diet
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Spinach-Stuffed Sole
Spinach-Stuffed Sole

Fine, firm texture, and delicate flavor make sole or flounder a favorite among gourmet cooks. Filled with an herb-seasoned stuffing mix, spinach, and feta cheese, and served with fresh lemon juice, this fish recipe is a low-fat source of protein.

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