Cajun Sole (stuffed)
| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Seafood, Meats | Cajun | Low-cal, Mw, Seafood | 4 | Servings |
INGREDIENTS
| 4 | Sole fillets, 8 0z. ea | |
| 1/3 | c | Red or green pepper, chopped |
| 2 | t | Green onions, sliced |
| 2 | T | Butter |
| 1 | T | Parsley, chopped |
| 1/4 | t | Cayenne |
| 1/4 | t | Salt |
| 1/8 | t | Pepper |
| 1 | c | Cornbread stuffing mix |
| 2 | T | Chicken broth or water |
| 1 | Corn, 8 oz. drained |
INSTRUCTIONS
Fillets should be about 1/4 inch thick x 10 inches long. In 1 quart casserole combine chopped pepper, onions, butter, parsley, cayenne, salt and pepper. Micro at High 2 to 3 min. Add remaining ingredients except sole. Mix well. Spread 1/4 of this stuffing down center of each fillet. Roll up enclosing stuffing. Secure with wooden picks. Stand on end in 9 inch pie plate. Cover with plastic wrap. Micro at Medium-high for 8-10 min. Let stand, covered, for 3 minutes. From Gemini's MASSIVE MealMaster collection at www.synapse.com/~gemini
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Nutrition (calculated from recipe ingredients)
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Calories: 231
Calories From Fat: 93
Total Fat: 10.5g
Cholesterol: 121.9mg
Sodium: 927mg
Potassium: 423.7mg
Carbohydrates: 3.7g
Fiber: <1g
Sugar: <1g
Protein: 29.8g