Ingredients Jump to Instructions ↓

  1. Recipe Ingredients Autoconvert units to: Metric US 4 Fresh or frozen sole fillets - (4 oz ea) 1 cup 146g / 5.1oz Broccoli florets - chopped 2 Egg whites - lightly beaten 1/2 cup 73g / 2.6oz Soft-style Neufchatel cheese spread 1/2 cup 118ml Fat-free plain yogurt 3 tablespoons 45ml Grated Parmesan cheese 3/4 cup 82g / 2.9oz Herb-seasoned stuffing mix 1 tablespoon 15ml Evaporated skim milk 1 tablespoon 15ml Dry white wine (or nonalcoholic white wine)

Instructions Jump to Ingredients ↑

  1. Recipe Instructions Thaw the fish, if frozen. Set aside. In a large saucepan with a tight-fitting lid, bring 1 inch of water to a boil. Place the broccoli in a steamer basket and set the basket in the saucepan, making sure the basket sits above the water. Cover the saucepan and steam about 8 minutes or until the broccoli is crisp-tender. Meanwhile, preheat the oven to 350 degrees. In a medium bowl, stir together the egg whites, 1/4 cup of the Neufchatel cheese, 1/4 cup of the yogurt and 2 tablespoons of the Parmesan cheese. Add the steamed broccoli and stuffing mix to the cheese mixture. Stir until well combined. Lightly spray a 10- by 6- by 2-inch baking dish with no-stick spray. Assemble the fish rolls by spooning one-quarter of the stuffing onto one end of each fillet. Roll the fillets around the stuffing. Secure each with a toothpick. Place the rolls, seam-side down, in the prepared baking dish. Cover with foil. Bake for 30 to 35 minutes or until the fish flakes easily when tested with a fork. Meanwhile, in a small saucepan stir together the remaining 1/4 cup of Neufchatel cheese, milk and wine. Cook and stir until heated through. Remove the saucepan from the heat and stir in the remaining 1/4 cup of yogurt. Cook and stir over low heat just until heated. (Do not overheat, otherwise the yogurt will separate.) Stir in the remaining Parmesan cheese and serve over the fish rolls. This recipe yields 4 servings. Nutritional Information Per Serving: Calories: 258; Fat: 8 grams (28% of calories); Cholesterol: 73 milligrams; Sodium: 497 milligrams; Fiber (grams) 1.6.


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