Broccoli-Stuffed Sole Recipe

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Ingredients:

Serving

2 tbsp butter, melted
1 to 2 tbsp lemon juice
1 tsp salt
1/4 tsp pepper
3 cups frozen chopped broccoli, thawed and drained
1 cup cooked rice
1 cup (4 oz) shredded reduced-fat cheddar cheese
8 sole or whitefish fillets (4 oz each)

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 cooking spray. Pour remaining butter mixture over roll-ups.
Bake, uncovered, at 350° for 25 minutes or until fish flakes easily with a fork. Baste with pan drippings; sprinkle with paprika. Yield: 8 servings.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	197 Kcal (825 kJ)
Calories from fat	60.98 Kcal
		% Daily Value*
Total Fat	6.78g	10%
Cholesterol	82.97mg	28%
Sodium	815mg	34%
Potassium	512.41mg	11%
Total Carbs	9.13g	3%
Sugars	1.24g	5%
Dietary Fiber	3.09g	12%
Protein	24.04g	48%
Vitamin C	61.8mg	103%
Iron	1.1mg	6%
Calcium	104.9mg	10%

Amount Per 100 g
Calories	69.38 Kcal (290 kJ)
Calories from fat	21.48 Kcal
		% Daily Value*
Total Fat	2.39g	10%
Cholesterol	29.22mg	28%
Sodium	287.02mg	34%
Potassium	180.45mg	11%
Total Carbs	3.21g	3%
Sugars	0.44g	5%
Dietary Fiber	1.09g	12%
Protein	8.47g	48%
Vitamin C	21.8mg	103%
Iron	0.4mg	6%
Calcium	36.9mg	10%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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Recipe Tags

Weightwatchers Points

3.9

Points
5

PointsPlus

Good Points

low fat,
saturated fat free,
sugar free

Bad Points

High in Sodium

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