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Lower Carb: Mushroom-Stuffed Sole

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Lower Carb: Mushroom-Stuffed Sole Recipe
Nutrition Facts*
Serving Size
14 Recipe
Servings Per Recipe
4
Amount Per Serving
Calories
379
Calories from Fat
144
% Daily Value
Total Fat
16g
25%
Saturated Fat
3g
15%
Trans Fat
0g
Cholesterol
95mg
32%
Sodium
704mg
29%
Total Carbohydrates
21g
7%
Dietary Fiber
4g
16%
Sugars
7g
Protein
39g
Calcium
114mg
11%

Number of servings: 4

Calories per serving: 379

Preparation time: 25 min

Total time: 35 min

Ingredients

Recipe for Tomato Cucumber Salad

1 12 lb (four 6-oz) sole fillets

Nonstick cooking spray

12 tsp salt

1 tbsp olive oil

2 minced garlic cloves

4 chopped green onions

3 cups chopped mushrooms

14 cup seasoned bread crumbs

1 tbsp water

14 cup (1 oz) slivered, blanched almonds

14 cup Parmesan cheese

14 cup chopped fresh parsley

Directions

Preheat oven to 375°F.

1. Prepare Tomato Cucumber Salad recipe according to directions.

2. Rinse sole fillets and pat dry with paper towels. Cut each fillet in half lengthwise to make 8 long pieces. Set aside.

2. Spray eight 6-oz custard cups or 8 chambers (2 12 x 1 14 inches) of a muffin pan with nonstick cooking spray. Curl each fillet piece inside a custard or muffin cup. Sprinkle with salt. Set aside.

3. Place the skillet over medium-high heat and add olive oil. When hot, add garlic and onions. Sauté for 1 to 2 minutes.

4. Add mushrooms. Sauté for 2 to 3 minutes.

5. Add bread crumbs, water, almonds, and cheese. Mix well.

6. Spoon the mixture into the center of each piece of rolled up sole. Spray the top of each with cooking spray.

7. Bake for 15 to 20 minutes.

8. Carefully remove from cup and spoon juice over the top. Top with parsley and serve with tomato cucumber salad.

Makes 4 servings.

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