Stuffed Sole

A very impressive entree.

Your family will love this dish
Serve with steamed vegetables or green salad.


Stuffed Sole With Walnuts and Cheese

2 teaspoons olive oil
1/4 cup minced onion
4 cups chopped spinach
1/4 teaspoon each salt and pepper
1 cup cooked brown rice
1/4 cup shredded cheddar cheese
2 teaspoons lemon zest
1/2 cup crushed walnuts
4 pieces of sole, bones removed.

In large non-stick skillet, heat oil over medium heat.
Add onions; cook until tender but not browned, about 5 minutes. Stir in spinach, salt and pepper and cook just until spinach starts to wilt, about 3 minutes. Remove from heat.
Add cooked rice to spinach and stir in lemon zest until well combined.
Spread spinach mixture evenly over sole and sprinkle with crushed walnuts and cheese. Roll up gently using toothpicks or twine to secure.
Place sole on a lined rimmed baking sheet and bake in 375°F (190°C) oven until fish is cooked through, about 15 minutes.

Makes 4 servings.
Enjoy

Hello Food Lovers.

You are invited to join me on a culinary journey, in which I will share many delicious recipes. Your feedback is appreciated, as that guide me in the direction this blog is going to go. I love fish so will share this recipe with you.

Mustard Dill Halibut
A sweet, tangy sauce coats these moist, tender fish steaks.

Maple (or maple-flavoured) syrup 1/4 cup 60 mL
Dijon mustard (with whole seeds) 2 tbsp. 30 mL
Chopped fresh dill (or 1 1/2 tsp., 7 mL, 2 tbsp. 30 mL
dill weed)
Lemon juice 2 tbsp. 30 mL
Optional;
Garlic clove, minced (or 1/4 tsp., 1 mL, 1 1
powder)
Salt 1/2 tsp. 2 mL

Small halibut steaks (about 1 1/2 lbs., 4 4
680 g, total)


Combine first 6 ingredients in small bowl.

Place halibut in shallow dish. Pour maple syrup mixture over fish. Turn until coated. Marinate in refrigerator for 3 to 5 hours, turning several times. Drain and discard marinade. Preheat greased two-sided grill for 5 minutes. Place fish on grill. Close lid. Cook for 5 to 8 minutes until fish flakes easily when tested with fork. Serves 4.

1 serving: 212 Calories; 4.1 g Total Fat (1.3 g Mono, 1.5 g Poly, 0.6 g Sat); 54 mg Cholesterol; 6 g Carbohydrate; trace Fibre; 36 g Protein; 243 mg Sodium

Choices:
5 Protein; 1/2 Sugar

Mustard Dill Salmon: Omit halibut. Use same amount of salmon fillet or steak.