Lemony Stuffed Fillet of Sole

Serves: 4

Nutrition Information Per Serving:

calories total fat sat fat protein fiber sodium (mg) carbs ww pts
319 6.5 1 25 6 671 40 6

recipe ingredients
2 cups fresh whole-wheat breadcrumbs
2 tsp. vegetable oil
1/3 cup chopped celery
2 Tbsp. chopped onion
2 Tbsp. fresh dill weed
1 Tbsp. chopped fresh parsley
1 tsp. fresh lemon juice
1 tsp. grated lemon zest
1/4 tsp. salt
1/4 tsp. fresh ground black pepper
1 lb. sole fillets
1/4 cup dry white wine

recipe directions
Preheat oven to 350*F. Spread breadcrumbs on a baking sheet and bake for about 6 minutes, stirring occasionally, 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 3 to 5 minutes or until softened. Add to the breadcrumbs along with the parsley, lemon juice, lemon zest, salt, pepper, and 1 tablespoon of the dill weed. Mix well. Arrange half of the sole fillets in a single layer in an ungreased 8×8 baking dish. Sprinkle the breadcrumb mixture over the fillets, and place the remaining fillets on top. Pour wine over all and cover the dish with foil. Bake 15 to 20 minutes or until fish flakes with fork. Garnish with the remaining dill weed.


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