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Tag Archives: broccoli stuffed sole

Broccoli Stuffed Sole

Posted on March 20, 2015 by

broccoli stuffed soleLight, but satisfying!


1 lb fresh broccoli florets

1 ½ lb sole filets, 6 pcs

Cooking spray

1 tsp black pepper

Pinch of salt

Pinch of fresh ground pepper

½ cup water


Wine sauce:

2 Tbls butter

2 Tbls shallots, chopped

¾ cup dry white wine



  1. Preheat the oven to 425 degrees.
  2. Remove tough stalk from broccoli and break into florets. In saucepan, steam broccoli over water until crisp-tender.
  3. Rinse sole under cool water, pat dry with paper towel and lightly coat one side of filet with cooking spray. Place several florets on narrow end of sole and wrap fish around broccoli. Fasten with wooden pick.
  4. Place fish bundles in baking dish, seam side down. Cover with foil and bake 12-16 minutes or until opaque, but still moist. Remove from oven and season with salt & pepper. Spoon wine sauce over fish to serve.

Wine Sauce:  In medium skillet, over medium heat, combine butter and shallots. Cook until shallots are golden brown, about 3 minutes. Increase temperature to high, add wine and bring to boil. Stir until mixture is reduced ¼ cup (about 6 minutes).


Makes 6 servings

Nutrition Facts:

Calories 188

Total Fat 3g

Total Carbohydrates 6g

Dietary Fiber 2g

Protein 33g

Print Recipe: Broccoli Stuffed Sole