1 1 home
45 Minutes
459 Calories
13 Ingredients
4 Servings



  1. Preheat oven to 375°F.
  2. Rinse sole fillets and pat dry with paper towels. Cut each fillet in half lengthwise to make 8 long pieces. Set aside.
  3. Spray eight 6-oz custard cups or 8 chambers (2 1/2 x 1 1/4 inches) of a muffin pan with nonstick cooking spray. Curl each fillet piece inside a custard or muffin cup. Sprinkle with salt. Set aside.
  4. Place the skillet over medium-high heat and add olive oil. When hot, add garlic and onions. Sauté for 1 to 2 minutes.
  5. Add mushrooms. Sauté for 2 to 3 minutes.
  6. Add bread crumbs, water, almonds, and cheese. Mix well.
  7. Spoon the mixture into the center of each piece of rolled up sole. Spray the top of each with cooking spray.
  8. Bake for 15 to 20 minutes.
  9. Carefully remove from cup and spoon juice over the top. Top with parsley and serve with hot rice.
  10. Makes 4 servings.


  • Calories 459
  • Sodium 600mg
  • Fat 13g
  • Protein 41g
  • Carbs 44g
  • Fiber 5g
Nutrition Facts*
Serving Size 1/4 Recipe Servings Per Recipe 4
Amount Per Serving
Calories 459
% Daily Value
Total Fat 13g 20%
Saturated Fat 3g 15%
Trans Fat 0g
Cholesterol 87mg 29%
Sodium 600mg 25%
Total Carbohydrate 44g 15%
Dietary Fiber 5g 20%
Total Sugars 2g
Protein 41g
Calcium 91mg 9%
*Nutrition values are estimates. Actual nutrition values may vary depending on specific types and amounts of ingredients used.

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