from Prevention magazine. Sole Stuffed with zuccini
| 4 | fillets sole |
| 1 | lb zucchini, sliced thin |
| 3 | cloves garlic, sliced |
| 3/4 | tsp salt |
| 1/8 | tsp pepper |
| 1 | tbsp olive oil |
| 1 | tsp red pepper flakes |
| 1 | tsp olive oil |
| 2 | tbsp lemon juice |
| 2 | tsp lemon juice |
| 1/2 | tsp lemon zest |
| 2 | tbsp vegetable broth |
| 1 | tbsp butter |
| 1 | tsp fresh parsley, chopped |
- Heat garlic, oil and red pepper flakes in a large pan over medium heat. When garlic turns golden add zucchini. Cook over medium-low heat until zucchini is tender yet flexible.
- Season both sides of the sole with salt and pepper. Place 2 tbsp of the zucchini mix in the center of each fillet. Roll up each into a cylinder and secure with toothpicks.
- Cook sole in pan over medium heat seam side up for 2 minutes. Add broth and 2 tbsp lemon. Cook for another 5 minutes.
- Transfer fish to plate and set aside. Add butter and remaining lemon juice to pan. Swirl until butter melts. Spoon over sole and sprinkle parsley.
Main Dish
| Nutrition Facts | ||||||
Serving Size 270.9g |
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Amount Per Serving |
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Calories 241 Calories from Fat
86 |
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% Daily Value* |
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|
Total Fat
9.6g 15%
|
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|
Saturated Fat
2.5g 13%
|
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Trans Fat
0.0g |
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|
Cholesterol
94mg 31%
|
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|
Sodium
626mg 26%
|
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Total Carbohydrates
5.8g 2%
|
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Dietary Fiber
1.5g 6%
|
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|
Sugars
2.2g |
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Protein
32.4g
|
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* Based on a 2000 calorie diet
Nutritional details are an estimate and should only be used as a guide for approximation. |
Fat
Protein
Carbs
Alcohol
Other
Nutritional Analysis
| Nutrition Grade
96% confidence  |
Good points |
Bad points |
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