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Lemon Rice Stuffed Sole

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Recipe

 

Yield

4 servings

Prep

10 min

Cook

30 min

Ready

40 min
Trans-fat Free, Good source of fiber

Ingredients

Amount Measure Ingredient Features
¼ cup celery
sliced
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2 tablespoons onions
chopped
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2 tablespoons butter
or margarine, divided
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2 cups brown rice
cooked
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2 teaspoons lemon zest
grated
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¼ teaspoon salt
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¼ teaspoon thyme
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teaspoon black pepper
ground
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2 tablespoons lemon juice
fresh
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1 pound sole fillets
fresh or frozen
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1 tablespoon parsley leaves
fresh, snipped
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Ingredients

Amount Measure Ingredient Features
59 ml celery
sliced
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3E+1 ml onions
chopped
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3E+1 ml butter
or margarine, divided
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473 ml brown rice
cooked
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1E+1 ml lemon zest
grated
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1.3 ml salt
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1.3 ml thyme
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0.6 ml black pepper
ground
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3E+1 ml lemon juice
fresh
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453.6 g sole fillets
fresh or frozen
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15 ml parsley leaves
fresh, snipped
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Directions

In medium skillet cook celery and onion in 2 tablespoons butter until tender.

Stir in rice, seasonings, and lemon juice. Place fillets in buttered shallow baking dish .

Spoon rice mixture on lower portion of each fillet.

Fold over to enclose rice mixture. Fasten with wooden picks.

Melt remaining butter.

Brush over fillets. Sprinkle with parsley.

Bake at 350℉ (180℃) 20 to 30 minutes or until fish flakes easily with fork.



* not incl. in nutrient facts Arrow up button

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Nutrition Facts

Serving Size 234g (8.3 oz)
Amount per Serving
Calories 53017% from fat
 % Daily Value *
Total Fat 10g 16%
Saturated Fat 5g 23%
Trans Fat 0g
Cholesterol 92mg 31%
Sodium 319mg 13%
Total Carbohydrate 24g 24%
Dietary Fiber 4g 14%
Sugars g
Protein 70g
Vitamin A 6% Vitamin C 11%
Calcium 5% Iron 10%
* based on a 2,000 calorie diet How is this calculated?
 

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