Stuffed Sole Rings
|Frozen chopped broccoli||10 Ounce|
|Mayonnaise/Salad dressing||1⁄4 Cup (4 tbs)|
|Chopped pecans/Chopped almonds||1⁄4 Cup (4 tbs)|
|Lemon juice||1 Tablespoon|
|Sole fillets||1 Pound|
Microwave frozen broccoli in package on paper towel until thawed, 4 to 5 minutes; drain.
Mix with mayonnaise, almonds, lemon juice and 1/4 teaspoon salt.
Sprinkle fillets with 1/4 teaspoon salt and the pepper.
Cut fillets lengthwise into strips 1 1/2 to 2 inches wide.
Bring ends of each strip together, forming a circle about 2 inches in diameter; fasten ends with wooden pick.
Arrange in square baking dish, 8x8x2 inches.
Spoon broccoli mixture into center of each circle.
Cover tightly and microwave until fish flakes easily with fork, 5 to 6 1/2 minutes.
Calories 182 Calories from Fat 102
% Daily Value*
Total Fat 12 g17.7%
Saturated Fat 1.2 g5.8%
Trans Fat 0 g
Cholesterol 42.8 mg14.3%
Sodium 199.4 mg8.3%
Total Carbohydrates 3 g1%
Dietary Fiber 1.6 g6.3%
Sugars 0.3 g
Protein 16 g32.7%
Vitamin A 28.4% Vitamin C 76.4%
Calcium 3.9% Iron 2.2%
*Based on a 2000 Calorie diet