Veggie Stuffed Sole Fish
Recipe: #7797
October 23, 2011
Categories: Sole, Peppers, Pacific Northwest, Pacific Rim, Oven Bake, Gluten-Free, Heart Healthy, High Protein, Low Calorie, Low Carbohydrate, Low Cholesterol, Low Fat, No Eggs, Non-Dairy, Wine, more
"Low cal, low fat , low carb BUT very tasty with a nice presentation."
Original is 2 servings
Ingredients
Nutritional
- Serving Size: 1 (262.5 g)
- Calories 142.4
- Total Fat - 3.1 g
- Saturated Fat - 0.7 g
- Cholesterol - 63.8 mg
- Sodium - 759.8 mg
- Total Carbohydrate - 8.6 g
- Dietary Fiber - 2.6 g
- Sugars - 3.9 g
- Protein - 18.7 g
- Calcium - 67.2 mg
- Iron - 0.9 mg
- Vitamin C - 15 mg
- Thiamin - 0.1 mg
Step by Step Method
Step 1
Preheat oven to 350f degrees; coat a medium baking dish with veggie spray, set aside.
Step 2
Lay the fillets flat on a cutting board, sprinkle each with half the salt, pepper and dill. Lay half the strips of carrot, sweet pepper, red onion, sideways on each fillet. Starting on the smallest end of the fillet, roll as tightly as possible to enclose the veggies; place rolls in prepared baking dish seam side down, using tooth picks if necessary. Carefully pour the wine over the rolls; Sprinkle the other half of the salt, pepper and dill over the rolls.
Step 3
Cover and bake for approximately 20 minutes or until the fish flakes easily with a fork.
Tips
No special items needed.
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