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Sole With Roasted Garlic Potato Puree

Healthycooking's picture
  Garlic head 2 Small, unpeeled
  Olive oil flavored vegetable cooking spray 1 Tablespoon
  Peeled diced red potato 1 1⁄4 Cup (20 tbs)
  Skim milk 7 Tablespoon (1/4 Cup Plus 3 Tablespoons)
  Salt 1⁄4 Teaspoon
  Freshly ground pepper 1⁄4 Teaspoon
  Sole fillets 16 Ounce (Four 4 Ounce Pieces)
  Freshly grated parmesan cheese 3 Tablespoon
  Fine dry breadcrumbs 2 Tablespoon

Gently peel outer skin from garlic; cut off top one-fourth of each head, and discard.
Place garlic, cut side up, in center of a piece of heavy-duty aluminum foil; coat garlic with cooking spray.
Fold aluminum foil over garlic, sealing tightly.
Bake at 350° for 1 hour or until garlic is soft.
Remove from oven, and let cool.
Remove and discard papery skin from garlic.
Scoop out soft garlic, using a small spoon.
Set aside soft garlic; discard remaining garlic.
Cook potato in boiling water to cover 15 to 20 minutes or until tender.
Drain potato, and mash.
Stir in roasted garlic, milk, salt, and pepper.
Set aside, and keep warm.
Place fillets in an 11x7x 1 1/2-inch baking dish coated with cooking spray.
Combine cheese and breadcrumbs; sprinkle over fillets.
Bake, uncovered, at 425° for 12 to 15 minutes or until fish flakes easily when tested with a fork.
Transfer fillets to individual serving plates.
Pipe or spoon potato puree evenly onto plates.
If desired, sprinkle with paprika, and garnish with fresh watercress.

Recipe Summary

Side Dish

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Nutrition Rank

Nutrition Facts

Serving size: Complete recipe

Calories 1214 Calories from Fat 320

% Daily Value*

Total Fat 36 g55.3%

Saturated Fat 11.6 g58.1%

Trans Fat 0 g

Cholesterol 259.4 mg86.5%

Sodium 1846.9 mg77%

Total Carbohydrates 101 g33.7%

Dietary Fiber 7.7 g30.7%

Sugars 10.9 g

Protein 122 g243.4%

Vitamin A 7.7% Vitamin C 104.5%

Calcium 99.7% Iron 41%

*Based on a 2000 Calorie diet

Sole With Roasted Garlic Potato Puree Recipe