BROCCOLI-STUFFED SOLE

Broccoli-Stuffed Sole image

"My husband isn't big on seafood, but he dives into this dish," notes Edna Lee of Greeley, Colorado. "Lemon enhances the mild-tasting sole, and the broccoli and cheese stuffing makes this fish special enough for company."

Provided by Taste of Home

Categories Dinner

Time 40m

Yield 8 servings.

Number Of Ingredients 8

Ingredients

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

Steps:

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.

Nutrition Facts : Calories 190 calories, Fat 6g fat (3g saturated fat), Cholesterol 64mg cholesterol, Sodium 478mg sodium, Carbohydrate 8g carbohydrate (0 sugars, Fiber 1g fiber), Protein 26g protein. Diabetic Exchanges