HEALTHY SOLE ROLL-UPS

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Healthy Sole Roll-ups image

This is tasty lighter dish, good for low fat and low calorie diets. Serve with some steamed veggies or a tossed salad.

Provided by _Pixie_

Categories     < 30 Mins

Time 17m

Yield 4 serving(s)

Number Of Ingredients 8

4 (6 ounce) fresh sole fillets
4 long slender carrots, peeled and cooked whole
1/2 can low-fat chicken broth
4 tablespoons lemon juice
2 slices bread, finely crumbled (Weight Watchers if available)
1 teaspoon oregano
1/2 teaspoon black pepper
1 tablespoon light grated parmesan cheese

Steps:

  • Wrap each sole fillet around carrot and secure with toothpick.
  • Place in shallow baking dish.
  • Combine broth and lemon juice and pour evenly over fish.
  • Sprinkle with black pepper.
  • Mix the crumbs and oregano.
  • Sprinkle on top of the fish.
  • Sprinkle with parmesan cheese.
  • Bake at 450F 10-12 minutes until the fish is done.

Nutrition Facts : Calories 223.2, Fat 3, SaturatedFat 0.8, Cholesterol 82.8, Sodium 284.4, Carbohydrate 13.8, Fiber 2.2, Sugar 3.7, Protein 34.1

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