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dietary

Carb Safe
≤ 30g
Low Carb
≤ 15g
Very Low Carb
≤ 3g
Low Cholesterol
≤ 60mg (main dish)
≤ 20mg (all others)
Low Calorie
≤ 360 calories (main dish)
≤ 120 calories (all others)
Low Saturated Fat
≤ 3g (main dish)
≤ 1g (all others)

total time

≤ 10 minutes ≤ 20 minutes ≤ 30 minutes

Difficulty

Easy Intermediate Difficult

Mushroom Stuffed Sole
 
Source: dLife

Fillet of sole stuffed with mushrooms, breadcrumbs, and mozzarella, baked in lemon juice, wine, and butter.

Rating:
Prep Time: 10 minutes
Cook Time: 15 minutes
Difficulty: EASY

Nutrition Facts

Makes 4 servings
Serving Size: 1 each
Amount Per Serving
Calories 253.2
Total Carbs 10.5 g
Dietary Fiber 0.7 g
Sugars 2.4 g
Total Fat 8.9 g
Saturated Fat 4.1 g
Unsaturated Fat 4.8 g
Potassium 796.5 mg
Protein 33.5 g
Sodium 314.8 mg
Dietary Exchanges
1/2 Fat, 1/4 Fruit, 1 1/4 Meat, 1/4 Vegetable, 3 1/4 Very Lean Meat
See the Detailed Nutritional Analysis
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Servings
Ingredients
1 tsp margarine
0.5 cup fresh mushroom slices , chopped
0.33 cup fresh chopped onion
1 tsp crushed garlic
2 tbsp bread crumbs
2 tbsp fresh dill weed (or 1/2 tsp dried)
1 tbsp cold water
1 lb sole fillet , cut into 4 serving size pieces
4 oz shredded mozzarella cheese
1 cup fresh lemon juice
2 tbsp white wine
2 tbsp chopped parsley


Directions
1 Preheat oven to 425 degrees F.
2 Spray a baking dish with nonstick cooking spray.
3 To make the stuffing, melt the margarine in a small nonstick pan, and cook the mushrooms, onions, and garlic for 5 minutes; stir in crumbs, dill, and water, mix well.
4 Evenly place stuffing on top of each fish fillet, sprinkle with mozzarella cheese, and roll up securing in place with a toothpick. Arrange on baking dish in a single layer.
5 In a small bowl, mix melted margarine, lemon juice, and wine, pour over fish. Bake until fish flakes easily with a fork, about 10 minutes. Top with parsley and serve.
Additional Information
Be very careful when working with sole as it is a very delicate fish that breaks easily.


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Topic: 
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