Stuffed Sole with Low-Fat Parsley Sauce Recipe

Looking for an easy Stuffed Sole With Low-Fat Parsley Sauce recipe? Learn how to make Stuffed Sole With Low-Fat Parsley Sauce using healthy ingredients.


Submitted by xxninjacatxx

Makes 4 servings



http://lowfatcooking.about.com/od/fishdishes/r/stuffedsole.htm

Recipe Ingredients for Stuffed Sole With Low-Fat Parsley Sauce

2 tsp olive oil
1/2 cup finely chopped onion
5 ounces baby spinach, chopped
1 1/4 pounds sole fillets (about 4 medium)
1/2 cup fat-free low-sodium chicken broth
1 cup nonfat milk
1 tbsp cornstarch
1/4 cup fat-free chicken broth
1/2 cup finely chopped fresh parsley

Recipe Directions for Stuffed Sole With Low-Fat Parsley Sauce

  1. Preheat oven to 350 degrees

  2. Heat oil in medium skillet. Sauté onions and spinach until spinach is wilted. Spoon 2-3 tbsp of onion and spinach mixture into each sole fillet and roll up. Place seam down in an 8 X 8 baking dish. Pour chicken broth over fillets and bake in oven for 20 minutes, until fish flakes easily with a fork.

  3. While fish is baking, heat milk on medium heat in a small saucepan until bubbles appear around the edge. Add cornstarch mixture and stir until thickened. Sprinkle chopped parsley, and add freshly ground black pepper to taste if desired.

  4. When fish is cooked, use a spatula to remove the fish from the baking dish and transfer to four plates. Spoon about 1/4 cup of parsley sauce over each.

Categories

Main Dish

Nutrition Facts
Serving Size 309.6g
Amount Per Serving
Calories
234
Calories from Fat
43
% Daily Value*
Total Fat
4.8g
7%
Saturated Fat
0.9g
5%
Trans Fat
0.0g
Cholesterol
98mg
33%
Sodium
312mg
13%
Potassium
857mg
24%
Total Carbohydrates
8.0g
3%
Dietary Fiber
1.3g
5%
Sugars
4.0g
Protein
38.1g
Vitamin A 83% Vitamin C 35%
Calcium 15% Iron 11%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A
  Good points
  • Low in saturated fat
  • High in magnesium
  • Very high in phosphorus
  • High in potassium
  • Very high in selenium
  • Very high in vitamin A
  • High in vitamin B6
  • Very high in vitamin B12
  • High in vitamin C
  •   Bad points
  • High in cholesterol
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