Broccoli Sole Roll-Up

VegetarianDairy
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Ingredients

  • 8 small fresh Dove sole fillets (approximately 3/4 lb.)
  • 2 c. fresh broccoli flowerets ⓘ
  • 4 slices Swiss cheese (2 x 2-inches) ⓘ

Instructions

  1. Place broccoli flowerets in microwave dish with 1/4 cup water and cover with Saran Wrap.
  2. Microwave on High 6 minutes.
  3. Grease four custard cups with margarine.
  4. Arrange 2 sole fillets per cup so they are covering the inside edge.
  5. Place microwave broccoli flowerets in center; flower heads up.
  6. Cover flowerets with Swiss cheese.
  7. Microwave on High for 7 minutes.
  8. Remove from cups carefully and serve immediately.

Nutrition & Diet Analysis (per serving)

323 kcal 16% DV
Protein Fat Carbs

Macronutrients

Protein 6.7g 13% DV
Total Fat 32.8g 42% DV
Carbs 0.4g
Fiber 0g
Sugar 0g

Electrolytes

Sodium 46.8mg 2% DV
Potassium 18mg
Cholesterol 98.3mg 33% DV

Vitamins & Minerals

Vitamin A 72mcg 8% DV
Calcium 222.5mg 17% DV
Iron 0mg

* % Daily Values based on a 2,000 calorie diet (FDA 2020).

Explore Ingredients

swiss cheese butter

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