Broccoli-Stuffed Sole

Name: Broccoli-Stuffed Sole
Prep time: 40 min
Cook time: 40 min
Total time: 40 min
Yield: 8
Cuisine: Global
Ingredients: 710 milliliters frozen chopped broccoli, thawed and drained; 2 Tbsps butter, melted; 237 milliliters cooked rice; 1 Tbsp lemon juice; 113 grams cup shredded reduced-fat cheddar cheese; 0 teaspoons pepper; 1 teaspoon salt; 907 grams sole or whitefish fillets each)

Broccoli-Stuffed Sole is a gluten free and pescatarian main course. One serving contains 196 calories, 28g of protein, and 6g of fat. This recipe covers 17% of your daily requirements of vitamins and minerals. This recipe serves 8. Head to the store and pick up broccoli, lemon juice, whitefish fillets, and a few other things to make it today. To use up the lemon juice you could follow this main course with the Lemon Shortbread Cookies with Lemon Icing

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.

Ingredients you will need

Salt And Pepper

Lemon Juice

Broccoli

Butter

Cheese

Rice

Equipment you will use

Bowl

Spoon 1/2 cup onto each fillet.

Roll up and place seam side down in a baking dish coated with 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° 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:

710milliliters

frozen chopped broccoli, thawed and drained 2Tbsps

butter, melted 237milliliters

cooked rice 1Tbsp

lemon juice 113grams

cup shredded reduced-fat cheddar cheese 0teaspoons

pepper 1teaspoon

salt 907grams

sole or whitefish fillets each)

Recommended wine: Pinot Grigio, Gruener Veltliner, Pinot Noir

Pinot Grigio, Gruener Veltliner, and Pinot Noir are great choices for Fish. 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. The Mark West Pinot Grigio with a 4.5 out of 5 star rating seems like a good match. It costs about 13 dollars per bottle.