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Ингредиенты
- 1/2 c. Butter or possibly margarine
- 1/2 c. Lemon juice
- 1/2 tsp Pepper
- 1 box (10z)
- Â Â Thawed and well drai
- 1 c. (4oz)
- 1 c. Cooked rice -- (instant is Fine)
- 3 lb Sole fillets -- or possibly Whiting
- Â Â Salt to taste
- Â Â Paprika for garnishing
- Â Â Frzn minced broccoli --
- Â Â Shredded Cheddar cheese
Инструкции
- Preheat the oven to 375 degrees. Heat the butter in a medium-sized saucepan, then remove the saucepan from the heat. Add in the lemon juice and pepper, mix well and set aside. In a large bowl, combine the broccoli, cheese, and rice; mix well. Stir in 1/4 c. of the Lemon Butter Sauce.
- Season the fillets with salt if you like. Place about 1/2 c. of the broccoli mix on each fillet. Roll up each fillet and place seam side down in a shallow baking pan which has been coated with non stick cooking spray. Pour the remaining Lemon Butter Sauce over the roll-ups. Sprinkle with paprika and any remaining broccoli mix, if you like (see note below). bake for 20-25 or possibly till the fish flakes easily with a fork.
- Yield: 6-8 serving
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 234g | |
| Recipe makes 8 servings | |
| Calories 304 | |
| Calories from Fat 130 | 43% |
| Total Fat 14.79g | 18% |
| Saturated Fat 8.52g | 34% |
| Trans Fat 0.0g | |
| Cholesterol 116mg | 39% |
| Sodium 245mg | 10% |
| Potassium 684mg | 20% |
| Total Carbs 7.77g | 2% |
| Dietary Fiber 0.5g | 2% |
| Sugars 0.6g | 0% |
| Protein 33.96g | 54% |
