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.
Ingredients
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4 4-ounce 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
Calories 376, Total Fat 23 g, Saturated Fat 12 g, Cholesterol 172 mg, Sodium 500 mg, Carbohydrate 11 g, Fiber 1 g, Protein 29 g. Daily Values: Vitamin A 29%, Vitamin C 20%, Calcium 14%, Iron 6%.
Percent Daily Values are based on a 2,000 calorie diet
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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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