Lemony Stuffed Fillet of Sole (Printer-Friendly Version) | Eating Well
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Lemony Stuffed Fillet of Sole

http://www.eatingwell.com/recipes/lemony_stuffed_fillet_of_sole.html

From EatingWell:  July/August 1992

Why drown the delicate flavors of sole in a sea of butter?

4 servings | Active Time: 25 minutes | Total Time: 40 minutes

Ingredients

Preparation

  1. Preheat oven to 350°F. Spread breadcrumbs on a baking sheet and bake, stirring occasionally until crisp, 6 to 8 minutes. Transfer to a bowl and set aside.
  2. Heat oil in a small nonstick skillet over medium heat. Add celery and onion and sauté until softened, 3 to 5 minutes. Add to the breadcrumbs, along with 1 tablespoon dill, parsley, lemon zest, lemon juice, salt and pepper. Mix well.
  3. Arrange half of the sole fillets in a single layer in an ungreased 8-by-8-inch baking dish. Sprinkle the breadcrumb mixture evenly over the fillets and place the remaining fillets over the top. Pour wine over the fillets and cover the dish with foil. Bake until the fish flesh is opaque, 15 to 20 minutes. Garnish with the remaining 1 tablespoon dill.

Nutrition

Per serving : 245 Calories; 5 g Fat; 1 g Sat; 2 g Mono; 54 mg Cholesterol; 19 g Carbohydrates; 27 g Protein; 3 g Fiber; 445 mg Sodium; 567 mg Potassium

1 Carbohydrate Serving

Exchanges: 1 starch, 3 lean meat, 1/2 fat

Tips & Notes