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Lemony Stuffed Fillet Of Sole Recipe
|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)|
Serving size: Complete recipe
Calories 1243 Calories from Fat 406
% Daily Value*
Total Fat 46 g70.2%
Saturated Fat 14.2 g70.9%
Trans Fat 0 g
Cholesterol 256 mg
Sodium 2062.8 mg85.9%
Total Carbohydrates 124 g41.3%
Dietary Fiber 15.2 g60.8%
Sugars 15.8 g
Protein 78 g156%
Vitamin A 75.3% Vitamin C 96.5%
Calcium 22% Iron 20.1%
*Based on a 2000 Calorie diet
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.