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Stuffed Sole Rings Recipe
|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|
Calories 220 Calories from Fat 141
% Daily Value*
Total Fat 16 g24.6%
Saturated Fat 3.1 g15.4%
Trans Fat 0 g
Cholesterol 49.2 mg
Sodium 367.5 mg15.3%
Total Carbohydrates 8 g2.6%
Dietary Fiber 1.6 g6.3%
Sugars 2.4 g
Protein 12 g23.4%
Vitamin A 27.9% Vitamin C 74.3%
Calcium 4.2% Iron 0.68%
*Based on a 2000 Calorie diet
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.