Recipe Details

Stuffed Sole Fillets

Number of Servings: 4

Serving Size: 1 stuffed fillet

These elegant parcels are stuffed with a medley of aromatic vegetables and rice that nicely complement the mild flavor of sole. They are perfect for a dinner party or romantic meal. You can stuff the fillets several hours ahead of time, store them in the refrigerator, and bake when ready.

Name: Amount:
onion, finely chopped 0.50 cup
garlic clove, minced 1 ea
olive oil 2 tsp
shredded carrot 0.33 cup
shredded zucchini 0.33 cup
cooked wild rice 0.50 cup
parsley 2 Tbsp
pepper, ground black 0.16 tsp
sole fillets (1-1/2 pounds total) thawed if frozen 4 ea
white wine 2 Tbsp
margarine,melted 2 tsp
sweet Hungarian paprika 1 tsp
lemon, cut into wedges 1 ea

Preheat the oven to 400 degrees F. Prepare a shallow baking dish with nonstick pan spray.


In a small skillet, saute the onion and garlic in oil until tender, about 4 minutes. Add the carrot and zucchini; saute 2 minutes. Add the rice; saute 1 minute more. Remove from heat; stir in the parsley and pepper.


Sprinkle the sole with wine. Spoon the rice mixture evenly down the center of each fillet; roll up from the short side. Place, seam side down, in the prepared baking dish. Brush with margarine and sprinkle with paprika.


Bake 15 to 17 minutes or until the fish is opaque and the stuffing is hot. Serve with lemon wedges.

Nutritional Information (per serving)
Calories 233
Calories from Fat 56
Total Fat 6g
Saturated Fat 1g
Cholesterol 91mg
Sodium 173mg
Potassium n/a
Carbohydrates 9g
Dietary Fiber 1g
Sugars 2g
Protein 34g
Vitamin A n/a
Vitamin C n/a
Calcium n/a
Iron n/a
Folic Acid n/a
Dietary Exchange 1/2 Starch5 Meat Very Lean1/2 Fat, monounsaturated