Broccoli-stuffed Sole

Name: Broccoli-stuffed Sole
Prep time: 45 min
Cook time: 45 min
Total time: 45 min
Yield: 4
Cuisine: Mediterranean, Italian, European
Ingredients: 283 grams package frozen chopped broccoli, thawed and drained; 237 milliliters cooked rice; 1 Tbsp lemon juice; 237 milliliters shredded reduced-fat Cheddar cheese; 0 teaspoons pepper; 1 teaspoon salt; 2 Tbsps butter or stick margarine, melted; 113 grams sole or whitefish fillets

Need a gluten free and pescatarian main course? Broccoli-stuffed Sole could be a tremendous recipe to try. This recipe covers 16% of your daily requirements of vitamins and minerals. This recipe serves 4. One portion of this dish contains around 16g of protein, 9g of fat, and a total of 206 calories. From preparation to the plate, this recipe takes roughly 45 minutes. If you have pepper, stick margarine, lemon juice, and a few other ingredients on hand, you can make it. To use up the pepper you could follow this main course with the Easy Peppermint Dessert as a dessert. It is a rather inexpensive recipe for fans of Mediterranean food.

Instructions

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.

Ingredients you will need

Salt And Pepper

Lemon Juice

Broccoli

Butter

Cheese

Rice

Equipment you will use

Bowl

Roll up and place seam side down in a baking dish coated with nonstick cooking spray.

Ingredients you will need

Cooking Spray

Roll

Equipment you will use

Baking Pan

Pour remaining butter mixture over roll-ups.

Ingredients you will need

Butter

Roll

Bake, uncovered, at 350 degrees F for 25 minutes or until fish flakes easily with a fork. Baste with pan drippings; sprinkle with paprika.

Ingredients you will need

Paprika

Fish

Equipment you will use

Oven

Frying Pan

Equipment

Ingredients

Servings:

283grams

package frozen chopped broccoli, thawed and drained 237milliliters

cooked rice 1Tbsp

lemon juice 237milliliters

shredded reduced-fat Cheddar cheese 0teaspoons

pepper 1teaspoon

salt 2Tbsps

butter or stick margarine, melted 113grams

sole or whitefish fillets

Recommended wine: Pinot Grigio, Gruener Veltliner, Pinot Noir

Fish works really well with Pinot Grigio, Gruener Veltliner, and Pinot Noir. Fish is as diverse as wine, so it's hard to pick wines that go with every fish. A crisp white wine, such as a pinot grigio or Grüner Veltliner, will suit any delicately flavored white fish. Meaty, strongly flavored fish such as salmon and tuna can even handle a light red wine, such as a pinot noir. One wine you could try is Menage a Trois Limelight Pinot Grigio. It has 4.5 out of 5 stars and a bottle costs about 11 dollars.