Vegetable Stuffed Sole
Description
This elegant yet simple dish features tender sole fillets stuffed with vibrant strips of carrot and green pepper. The fish is seasoned with dill, salt, and pepper, then baked until flaky. A rich, velvety sauce made from skim milk, cornstarch, and dry white wine ties the flavors together, offering a sophisticated taste without heavy cream. It is an excellent choice for a light weeknight dinner or a healthy meal prep option that feels indulgent.Ingredients
Directions
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Preheat oven to 350F (175C).
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In a small bowl, mix the salt, dill weed, and pepper.
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Sprinkle the seasoning mixture evenly over the sole fillets.
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Divide the carrot and green pepper strips among the fillets, placing them near one edge.
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Roll up the fillets around the vegetables, enclosing them tightly.
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Place the rolled fillets seam-side down in an ungreased 13x9-inch baking dish.
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Pour the dry white wine over the fish.
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Cover the dish tightly with foil and bake for 40 minutes, or until the fish flakes easily with a fork.
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While the fish bakes, prepare the sauce by mixing the cornstarch and the remaining salt and pepper in a 1.5-quart saucepan.
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Gradually stir in the skim milk and the remaining dry white wine until smooth.
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Heat the saucepan over medium heat, stirring constantly, until the mixture comes to a boil.
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Boil and stir for 1 minute until the sauce thickens.
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Carefully arrange the baked fish on a serving platter.
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Pour the warm sauce over the fish and garnish with fresh dill weed if desired.
Nutrition Facts
Servings 6
- Amount Per Serving
- Calories 86.2kcal
- % Daily Value *
- Total Fat 0.2g1%
- Saturated Fat 0.1g1%
- Cholesterol 0.0mg0%
- Sodium 9812.5mg409%
- Total Carbohydrate 13.7g5%
- Dietary Fiber 2.0g8%
- Sugars 6.2g
- Protein 2.8g6%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.
Note
Ensure the sole fillets are dry before seasoning to help the spices adhere better.
If you prefer a richer sauce, you can substitute half of the skim milk with heavy cream or half-and-half.
For a gluten-free version, ensure your cornstarch is certified gluten-free and verify that any other ingredients used are safe.
The vegetables can be lightly sauted before stuffing if you prefer a softer texture inside the roll.
Leftover sauce can be stored in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stove, adding a splash of milk if it becomes too thick.
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