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
BAKED ROLLED SOLE
This is from my Eat Well Stay Well cookbook. This takes no time to put together and makes a nice presentation. I serve this with sautéed asparagus or green beans and a salad. Eat it the same night you make it as it doesn't reheat very well. I'm typing it up for ZWT II. Serves 4
Provided by dicentra
Categories Very Low Carbs
Time 25m
Yield 4 serving(s)
Number Of Ingredients 9
Steps:
- Preheat the oven to 400. In a small bowl, combine the bread crumbs, Parmesan, parsley, oregano, lemon zest, salt and pepper.
- Place the fish, smooth side up, on a work surface. Sprinkle the mixture over the fish and roll up from one short end. Place the rolls seam-side down in a 9 inch square glass baking dish. Drizzle the lemon juice over the fish.
- Bake uncovered for 10 minutes or until the fish is just cooked through and the filling is hot.
Nutrition Facts : Calories 229.8, Fat 6.4, SaturatedFat 2, Cholesterol 87.2, Sodium 283.9, Carbohydrate 5.5, Fiber 0.4, Sugar 0.6, Protein 35.4
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