Spinach-Stuffed Sole

Fine, firm texture, and delicate flavor make sole or flounder a favorite among gourmet cooks. Filled with an herb-seasoned stuffing mix, spinach, and feta cheese, and served with fresh lemon juice, this fish recipe is a low-fat source of protein.

Ingredients:

• 4   ounces fresh or frozen sole or flounder fillets (about 1/4 inch thick)
• 1  10  ounce package frozen chopped spinach
• 1   clove garlic, minced
• 1   teaspoon olive oil
• 1/3  cup crumbled feta cheese (about 1-1/2 ounces)
• 1/2  cup herb-seasoned stuffing mix
• 2   tablespoons lemon juice
• 1   tablespoon snipped fresh dillweed or 1 teaspoon dried dillweed
•  Nonstick spray coating
•  Coarsely ground pepper
•  Fresh lemon slices (optional)
•  Fresh dill sprigs (optional)

Directions:

1. Thaw fish, if frozen. Rinse fish; pat dry with paper towels. Cook spinach according to package directions; cool slightly. Drain spinach, pressing out excess liquid until spinach is dry.

2. Cook garlic in olive oil in a medium saucepan till tender. Remove from heat.

3. Add spinach, feta cheese, stuffing mix, 1 tablespoon of the lemon juice, and the dillweed to saucepan; mix well (if mixture seems dry, add 1 tablespoon water). Spoon about 1/3 cup spinach mixture onto each piece of fish. Roll up fish around stuffing. Spray a 2-quart square or rectangular baking dish with nonstick coating. Place fish rolls, seam side down, in baking dish. Brush fish rolls with remaining 1 tablespoon lemon juice. Sprinkle lightly with pepper.

4. Bake, uncovered, in a 350 degree F oven about 20 minutes or till fish flakes easily when tested with a fork. Garnish with fresh lemon slices and dill sprigs, if desired. Makes 4 servings.

Source:  recipe.com

Broccoli-Stuffed Sole

For a quicker fish recipe, cover the dish of rolled fish with vented plastic wrap and microwave on 100 percent power (high) for 8 to 10 minutes, rotating the dish a half turn mid-way through cooking. The rich, savory cream cheese filling is the perfect complement to lean sole in this fish dinner recipe.

Ingredients:

• 4  4  ounces fresh or frozen skinless sole, flounder, or other fish fillets, about 1/4 inch thick
• 1   cup frozen cut broccoli, thawed
• 1   beaten egg
• 1  8  ounce container soft-style cream cheese with chives and onion
• 1/4  cup 

  grated Parmesan cheese
• 3/4  cup herb-seasoned stuffing mix
• 2   tablespoons milk
• 2   tablespoons dry white wine

Directions:

1. Thaw fish, if frozen. Rinse fish and pat dry with paper towels. For stuffing, drain broccoli, pressing out excess liquid. Combine egg, half of the cream cheese, and the Parmesan cheese. Stir in broccoli and stuffing mix. Spoon one-fourth of the stuffing onto an end of each fillet. Roll up, securing rolls with wooden toothpicks. Place fish in a greased 2-quart square baking dish. Bake, covered, in a 350 degree F oven for 30 to 35 minutes or until fish flakes easily with a fork and stuffing is hot.

2. Meanwhile, for sauce, in a small saucepan cook remaining cream cheese, milk, and wine until heated through, stirring often. Serve sauce over fish. Makes 4 servings.

Source:  recipe.com

Grilled Salmon With Herb Crust

Finely chopped herbs create a flavorful crust on this grilled salmon, which is low in both calories and sodium.

Ingredients:

• 12   ounces fresh or frozen skinless salmon fillets, 3/4-inch thick
• 1/3  cup coarsely chopped fresh oregano
• 1/3  cup coarsely chopped fresh cilantro
• 1/4  cup sliced green onion
• 1   clove garlic
• 1   tablespoon fresh lemon juice
• 2   teaspoons olive oil
• 1/4  teaspoon salt
• 1/8  teaspoon pepper

Directions:

 

1. Thaw salmon, if frozen. Rinse fish; pat dry with paper towels. Cut into two (6-ounce) pieces. Set aside.

2. In the bowl of a food processor or a mini-chopper combine oregano, cilantro, green onion, garlic, lemon juice, oil, salt, and pepper. Cover and process until chopped. (Or, use a knife to finely chop oregano, cilantro, green onion, and garlic. Transfer to a shallow bowl. Stir in lemon juice, oil, salt, and pepper.) Generously coat both sides of salmon with the herb mixture.

3. Cook the salmon on the rack of an uncovered grill directly over medium-hot coals for 6 to 8 minutes or until the salmon just begins to flake easily with a fork. To serve, cut each salmon piece in half. Makes 4 servings.

Source: bhg