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Fish - Stuffed Sole Fillets

Source of Recipe

from diabetic gourmet com


List of Ingredients

1/2 c. finely chopped onion
1 minced garlic clove
2 tsp. olive oil
1/3 c. shredded carrot
1/3 c. shredded zucchini or yellow squash
1/2 c. cooked wild or brown rice
2 tsp. dried parsley
1/8 tsp. ground black pepper
4 sole fillets (1 1/2 lbs.), thawed if frozen
2 tbsp. dry white wine
2 tsp. melted I Can't Believe It's Not Butter Light
1 tsp. sweet Hungarian paprika
1 lemon, cut into wedges


Recipe

Preheat the oven to 400. Coat a shallow baking dish with non stick cooking spray.
Use a small frying pan to saute the onion and garlic in the oil until tender, about 4 minutes.
Add the carrot and zucchini and saute for 2 minutes.
Add the rice and saute for 1 minute more.
Remove from the heat and stir in the parsley and pepper.
Sprinkle the wine over the sole.
Spoon the rice mixture evenly down the center of each fillet.
Roll up each fillet from the short side.
Place, seam side down, in the baking dish.
Brush with the butter light and sprinkle with the paprika.
Bake for 15 - 17 minutes, or until the fish is opaque and the stuffing is hot.
Serve with lemon wedges.
Makes 4 servings.

Nutritional info per 1 stuffed fillet serving:
Calories: 233, Fat: 6g, Chol: 91mg, Sod: 173mg, Carb: 9g, Diet Fibr: 1g, Sugars: 2g, Prot: 34g
Diabetic exchanges: 1/2 Starch, 5 Very Lean Meat, 1/2 Fat