Healthy Sole Roll Ups Recipes
HEALTHY SOLE ROLL-UPS
This is tasty lighter dish, good for low fat and low calorie diets. Serve with some steamed veggies or a tossed salad.
Provided by _Pixie_
Categories < 30 Mins
Time 17m
Yield 4 serving(s)
Number Of Ingredients 8
Steps:
- Wrap each sole fillet around carrot and secure with toothpick.
- Place in shallow baking dish.
- Combine broth and lemon juice and pour evenly over fish.
- Sprinkle with black pepper.
- Mix the crumbs and oregano.
- Sprinkle on top of the fish.
- Sprinkle with parmesan cheese.
- Bake at 450F 10-12 minutes until the fish is done.
Nutrition Facts : Calories 223.2, Fat 3, SaturatedFat 0.8, Cholesterol 82.8, Sodium 284.4, Carbohydrate 13.8, Fiber 2.2, Sugar 3.7, Protein 34.1
SPINACH SOLE ROLL-UPS
"This is an unusual but delicious combination of ingredients," says Dixie Terry of Goreville, Illinois. "For a great company meal, I serve it with a chilled green bean salad and sliced French bread that's been spread with butter and dried basil, then baked. A strawberry ice cream pie makes a delicious dessert."
Provided by Taste of Home
Categories Dinner
Time 30m
Yield 4 servings.
Number Of Ingredients 8
Steps:
- In a small bowl, combine the spinach, onions and sour cream. Spread into an ungreased 13-in. x 9-in. baking dish. , Cut sole fillets into 6-in. x 2-in. strips; carefully roll up and secure with toothpicks. Place over spinach mixture. Sprinkle with lemon-pepper. Bake, uncovered, at 350° for 15-20 minutes or until fish flakes easily with a fork., In a saucepan, combine cornstarch and water until smooth. Gradually add tomatoes. Bring to a boil over medium heat; cook and stir for 2 minutes or until thickened. Discard toothpicks from roll-ups. Spoon tomato sauce over roll-ups and spinach mixture.
Nutrition Facts : Calories 213 calories, Fat 4g fat (2g saturated fat), Cholesterol 75mg cholesterol, Sodium 388mg sodium, Carbohydrate 14g carbohydrate (7g sugars, Fiber 3g fiber), Protein 31g protein. Diabetic Exchanges
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