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Recipes

Cheese-Stuffed Baked Sole
If you're serving a crowd, this dish can easily be doubled. It can be assembled several hours ahead and refrigerated. Bring it to room temperature before baking.
  • 3/4 pound all-purpose potatoes, peeled and thinly sliced
  • 3 cloves garlic, peeled
  • 3/4 teaspoon salt
  • 1/2 cup shredded reduced-fat sharp Cheddar cheese (2 ounces)
  • 1/2 cup chopped fresh basil
  • 4 skinless sole fillets (5 ounces each)
  • 3 tablespoons plain dried breadcrumbs
  • 2 large tomatoes, coarsely chopped
  • 3 tablespoons no-salt-added tomato paste
  • 2 teaspoons olive oil
  • 2 tablespoons grated Parmesan cheese

1. In a medium pot of boiling water, cook the potatoes and garlic until tender, about 12 minutes. Drain, reserving 2 tablespoons of the cooking liquid.

2. Transfer the potatoes, garlic, and reserved cooking liquid to a bowl and mash with 1/4 teaspoon of the salt until almost smooth. Stir in the Cheddar and 1/4 cup of the basil.

3. Preheat the oven to 400°F. Lay the sole on a work surface, skinned-side down, and sprinkle with 2 tablespoons of the breadcrumbs. Spoon the potato mixture onto the fillets and roll up from one short end. Place the fish rolls on a plate.

4. In a 9-inch square glass baking dish, combine the tomatoes, tomato paste, oil, the remaining 1/4 cup basil, and 1/2 teaspoon salt.

5. Place the fish rolls, seam-side down, on top of the tomato mixture. Cover with foil and bake for 20 minutes. Uncover, sprinkle with the Parmesan and the remaining 1 tablespoon breadcrumbs, and bake, uncovered, for 15 minutes, or until the fish is just opaque and piping hot.


Nutritional Information
Per serving: 304 calories, 7.5g total fat (2.8g saturated), 76mg cholesterol, 3g dietary fiber (.9g soluble), 28g carbohydrate, 32g protein, 738mg sodium.
Good source of: niacin, omega-3 fatty acids, potassium, selenium, vitamin B12, vitamin B6, vitamin C.


Date Published: 09/19/2005 > Printer-friendly Version
Servings
4

Prep Time
50