Veggie Stuffed Sole Fish

May 12, 2023May 12, 20230 0
Veggie Stuffed Sole Fish - Perfect Blend of Protein and Nutrients
in Seafood

Prep

15 min

Cook

25 min

Ready In

40 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

2 sole fillets
1/4 teaspoon salt
1 teaspoon dried dill
1/2 teaspoon pepper , freshly ground
1 medium carrot , cut into strips
1/2 medium sweet pepper , any colour , cut into strips
1/4 red onion , cut into strips
1/4 cup sherry wine or 1/4 cup dry white wine
vegetable oil cooking spray

Nutrision Information

Servings Per Recipe
2
Calories
176
Sugar
4g
Fat
2g
Veggie Stuffed Sole Fish is a delicious and healthy seafood dish that is easy to prepare and perfect for any occasion. The mild flavor of the sole fish pairs well with the sweet pepper, onion, and carrot stuffing, while the seasonings add a delicious depth of flavor. This dish is ideal for those who enjoy seafood and want a wholesome meal that is easy to make and packed with nutrients. Additionally, the recipe is versatile and can be adjusted to accommodate personal preferences, such as using different vegetables or spices.

Instructions

1.Preheat the oven to 375 degrees F.
2.On one of the fillets, season with salt, dill, and pepper. Spread the carrots, red pepper, and onion strips over the fillet, leaving a 1/2-inch border around the edge. Top with the remaining fish fillet.
3.Carefully transfer the fish to a baking dish sprayed with vegetable oil cooking spray. Sprinkle with sherry and additional dried dill, if desired. Cover the dish with foil.
4.Bake in the preheated oven for 25-30 minutes, or until the fish flakes easily with a fork.

PROS

This dish is a good source of protein, vitamins, minerals, and healthy omega-3 fatty acids.

It is gluten-free, low-carb, and suitable for a variety of dietary needs.

CONS

Sole fish can be expensive and difficult to find at certain times of the year.

Some people may not enjoy the taste of fish or the process of cooking it.

HEALTH & BENEFITS

Eating fish regularly has been linked to numerous health benefits, including reducing the risk of heart disease, stroke, depression, and cognitive decline.
Sole fish is a good source of protein, Vitamin B12, and omega-3 fatty acids, which are important for brain function, heart health, and reducing inflammation.

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