Broccoli-Stuffed Sole
Source of Recipe
WW Boards
Recipe Introduction
8 Servings; 4 Points per serving
List of Ingredients
2 tbsp. butter or stick margarine, melted
1 to 2 tbsp. lemon juice
1 tsp. Salt
1/4 tsp. Pepper
1 pkg. (10 oz.) frozen chopped broccoli, thawed and drained
1 cup cooked rice
1 cup (4 oz.) shredded reduced-fat cheddar cheese
8 sole or whitefish fillets (4 oz. each) (haddock or cod works!)
Paprika
Recipe
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. Roll up and place seam side down in a baking dish coated with nonstick cooking spray. Pour remaining butter mixture over roll-ups. Bake, uncovered at 350* for 25 min. or until fish flaked easily with a fork. Baste with pan drippings; sprinkle with paprika.
Per serving 190 cal, 6g fat, 3g sat fat, 64mg chol, 478mg sod, 6g carb, 1g fiber, 26g prot
Makes 8 servings (1 fillet each)
Core Adjustments: olive oil in place of butter/margarine, brown rice in place of white, and fat free cheddar cheese in place of low fat.
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