Stuffed Tilapia/Sole With Low Fat Parsley Sauce |
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Prep Time: 10 Minutes Cook Time: 25 Minutes |
Ready In: 35 Minutes Servings: 10 |
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This fish dish is so easy to make and taste so good. It takes about 30 minutes to get to your table. Been a favorite with the family many, many years. My wife would never eat fish till she tried this. Now it's a fight to see who will get the last piece. Try it, you will love it. We use Tilapia all the time, but sole also is very good. Ingredients:
2 teaspoons olive oil |
1/2 cup finely chopped onion |
7 ounces spinach, chopped thin |
6 -8 tilapia fillets, easier to roll (thinner the better) or 6 -8 sole fillets, easier to rolls (thinner the better) |
1/2 cup fat-free low-sodium chicken broth (note......no salt added...there is a bit of salt in chicken broth) |
1 cup nonfat milk or 1 cup 1% low-fat milk |
1/2 cup fine chopped parsley |
1 teaspoon black pepper |
1 tablespoon cornstarch, dissolved in |
1/4 cup broth or 1 tablespoon water |
Directions:
1. Heat oven to 350°F.
2. Heat oil in medium pan. Sauté onions and chopped spinach until tender. Spoon 2-3 tbsp of onion and spinach mixture into fillet and roll up. Put toothpick through to hold together if you like. Place down in baking dish of the right size. Pour chicken broth over fillets and bake 25 minutes, or until flaky.
3. When in the oven make the sauce. Heat milk over medium heat in a small saucepan until bubbles occur around the edge. Add cornstarch mixture and stir until thickened, add the fine chopped parsley and pepper.
4. When fish is done, remove from oven and plate. Spoon about 3 tbsp over each fillet. ENJOY.
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