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Parsley Sole Fillets Recipe
|Sole fillets/Flounder fillets||16 Ounce (fresh or frozen, about 1/4 inch thick)|
|Mayonnaise/Salad dressing||2 Tablespoon|
|Dijon-style mustard||1 Tablespoon|
|Finely chopped pecans||1⁄4 Cup (4 tbs)|
|Snipped fresh parsley||1⁄4 Cup (4 tbs)|
|Shredded carrot||1⁄4 Cup (4 tbs)|
|Snipped fresh parsley||1 Tablespoon|
Calories 232 Calories from Fat 109
% Daily Value*
Total Fat 13 g19.7%
Saturated Fat 1.3 g6.6%
Trans Fat 0 g
Cholesterol 59.8 mg
Sodium 213.7 mg8.9%
Total Carbohydrates 5 g1.8%
Dietary Fiber 1.2 g4.8%
Sugars 3.9 g
Protein 22 g44.7%
Vitamin A 45% Vitamin C 20.9%
Calcium 3.9% Iron 6.1%
*Based on a 2000 Calorie diet
Stir together mayonnaise, mustard, and honey.
Brush one side of each fillet with about 1/2 teaspoons of the mustard mixture.
Sprinkle fillets with pecans, parsley, and carrot.
Roll fish up jelly-roll style.
Secure with wooden toothpicks that have been soaked in water.
Tear off a 24 x 18-inch piece of heavy foil.
Fold in half crosswise.
Trim to make a 12-inch square.
Cut several slits in foil.
Place fish rolls on foil.
Arrange preheated coals around a drip pan in a covered grill.
Test for medium heat above pan.
Place foil with fish rolls on grill over drip pan.
Cover and grill for 14 to 16 minutes or just till fish begins to flake easily.
Brush remaining mustard mixture on rolls; sprinkle with parsley.