Lemony Stuffed Fillet Of Sole
|Whole wheat breadcrumbs||2 Cup (32 tbs) (Fresh)|
|Vegetable oil||2 Teaspoon|
|Chopped celery||1⁄3 Cup (5.33 tbs)|
|Chopped onion||2 Tablespoon|
|Chopped fresh dill||2 Tablespoon|
|Chopped fresh parsley||1 Tablespoon|
|Fresh lemon juice||1 Teaspoon|
|Grated lemon zest||1 Teaspoon|
|Freshly ground black pepper||1⁄4 Teaspoon|
|Sole fillets||1 Pound|
|Dry white wine||1⁄4 Cup (4 tbs)|
Preheat oven to 350 degrees F.
Spread breadcrumbs on a baking sheet and bake for 6 to 8 minutes, stirring occasionally, or until crisp.
Transfer to a bowl and set aside.
In a small nonstick skillet, heat oil over medium heat.
Add celery and onion and saute for 3 to 5 minutes, or until softened.
Add to the breadcrumbs, along with 1 tbsp dill, parsley, lemon juice, lemon zest, salt and pepper.
Arrange half of the sole fillets in a single layer in an ungreased 8 by 8-inch baking dish.
Sprinkle the breadcrumb mixture evenly over the fillets and place the remaining fillets over top.
Pour wine over the fillets and cover the dish with foil.
Bake for 15 to 20 minutes, or until the fish flesh is opaque.
Garnish with the remaining 1 tbsp dill.
Serving size: Complete recipe
Calories 1015 Calories from Fat 166
% Daily Value*
Total Fat 19 g29.3%
Saturated Fat 2.7 g13.3%
Trans Fat 0 g
Cholesterol 217.7 mg72.6%
Sodium 1054.2 mg43.9%
Total Carbohydrates 95 g31.7%
Dietary Fiber 15.2 g60.8%
Sugars 3 g
Protein 106 g211.8%
Vitamin A 78.3% Vitamin C 109.4%
Calcium 20.6% Iron 29.2%
*Based on a 2000 Calorie diet