Stuffed Sole Fillets Recipe
Diabetic Friendly Recipe
Delicious stuffed sole fillets with healthful vegetables and zesty hot sauce to give this dish a kick start.
3 teaspoons olive oil
1/4 cup diced celery
2 large shallots or one medium onion, finely chopped
2 cloves garlic, finely chopped
1/4 cup dry plain bread crumbs
1/2 cup medium hot salsa
1/4 teaspoon salt
1/8 teaspoon black pepper
4 sole fillets(two pounds)
1/2 cup chicken broth
2 tablespoons dry white wine
Chopped fresh parsley for garnish
Heat oven to 400-degrees. Heat 1-teaspoon oil in a small non-stick skillet. Add celery, shallots and garlic; saute five minutes or until glazed. Stir in bread crumbs; heat, stirring occasionally, just to toast crumbs, about 3 minutes. Remove from heat.
Stir in salsa, salt and pepper. Place two fillets side by side in a small shallow baking dish. Spread salsa mixture evenly over each. Cover fish with waxed paper. Bake in heated 400-degree oven 12 to 15 minutes or until fish just begins to flake when pierced with a fork. Cut each fillet stack crosswise in half. Pour pan liquid over fish. Garnish with parsley.
Recipe makes 4 servings
Calories: 204; Fat: 6g; Carbohydrates: 11g; Protein: 25g; Sodium: 744; Cholesterol: 67mg
Exchanges: 3 lean meat, 1 Vegetable, 1 Fat
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