Stuffed Sole Fillets not only taste delicious, sole is a good way to add Omega 3 fatty acids to your diet. Omega 3 may help reduce inflammation and risk of chronic diseases such as diabetes, heart disease, cancer and arthritis.

Stuffed Sole Fillets Prep Time: 15 min
Cook Time: 20 min
Ready In: 35 min

Servings: 4

3 tsp Olive Oil
¼ cup diced Celery
2 large Shallots or one medium Onion, finely chopped
2 medium Cloves Garlic, finely chopped
¼ cup dry plain Bread Crumbs
½ cup medium-hot Salsa
¼ tsp Salt
1/8 tsp fresh Ground Black Pepper
4 medium Sole Fillets (2 lbs)
½ cup Chicken Broth
2 tbsp dry White Wine
1 package chopped Fresh Parsley for garnish

Heat oven to 400 degrees. Heat 1 teaspoon oil in a small non-stick skillet.
Add celery, shallots and garlic; sauté five minutes or until glazed. Stir in bread crumbs; heat, stirring occasionally, just to toast crumbs, about three minutes. Remove from heat. Stir in salsa, salt and pepper.
Place two fillets side by side in a small shallow baking dish. Spread salsa mixture evenly over each. Cover fish with waxed paper.
Bake in heated 400-degree oven 12 to 15 minutes or until fish just begins to flake when pierced with a fork.
Cut each fillet stack crosswise in half. Pour pan liquid over fish. Garnish with parsley.

Tips & Notes
Sole is a source of omega 3 fatty acids, or polyunsaturated fatty acids. Omega 3 fatty acids are considered essential because your body can’t produce them and must be obtained through diet.
Omega 3 fatty acids can reduce the risk of heart disease because they lower blood fats called triglycerides. Omega 3 fats are important for cognitive function and normal growth and development.
Sole and flounder contain .48g of omega 3 fatty acids per 3 oz. serving, according to the American Heart Association. A 3-oz. serving is about the size of a deck of cards. The American Heart Association recommends eating fish at least twice a week.
Children, pregnant women, nursing women and women who may become pregnant should not have more than 12 oz. per week of sole or flounder, because fish may contain mercury. Exposure to mercury can harm the human nervous system and damage the brain, heart, kidneys, lungs and immune system. Most people can have about 14 oz. of sole or flounder per week. Both fish typically contain .05 parts per million, or ppm, of mercury.

Nutritional Information Per Serving
Calories: 204
Total Fat: 6g
Cholesterol: 70mg
Sodium: 740mg
Total Carbohydrates: 11g
Protein: 25g


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Filed under: Recipes for Diabetics

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