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Lemony Stuffed Fillet Of Sole

Cool.Cook's picture
  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
  Salt 1⁄4 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.
Mix well.
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.

Recipe Summary

Main Dish

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Nutrition Rank

Nutrition Facts

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

Lemony Stuffed Fillet Of Sole Recipe