Broccoli-Stuffed Sole
Broccoli-stuffed sole offers a delicate seafood flavor combined with creamy cheese and crunchy stuffing, perfect for a sophisticated yet approachable meal for seafood lovers and dinner parties.
Ingredients
Instructions
- Thaw fish if frozen.
- Drain the thawed broccoli and press out excess liquid.
- In a bowl, combine the beaten egg, half of the cream cheese, and the Parmesan cheese.
- Stir in the drained broccoli and herb-seasoned stuffing mix.
- Spoon one-quarter of the mixture onto the end of each fish fillet.
- Roll up each fillet with the filling inside and secure with wooden toothpicks.
- Place the rolled fillets in a 10 x 6 x 2-inch baking dish.
- Bake, covered, at 350°F for 30 to 35 minutes or until the fish flakes easily with a fork.
Tips & Substitutions
For added flavor, consider mixing in some lemon zest or garlic powder with the filling. If you don’t have cream cheese with chives and onion, plain cream cheese with some chopped green onions or garlic can work as a substitute. You can also use other seafood like flounder or tilapia instead of sole. Make sure to tightly roll the fillets to keep the filling from leaking out during baking.
Serving Suggestions
Serve the broccoli-stuffed sole with a side of roasted asparagus or a light salad for a refreshing contrast. A drizzle of lemon butter sauce can elevate the dish further. This recipe pairs beautifully with Tasty Toss Up, creating a delightful seafood-themed meal.
Storage & Reheating
Store leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, place the fillets in a baking dish, cover with foil, and heat in a preheated oven at 350°F until warmed through, about 15-20 minutes. This method helps maintain the texture of the fish.
Nutrition & Diet Analysis (per serving)
Each serving of Broccoli-Stuffed Sole contains roughly 1008 calories, with 31g protein, 146g carbohydrates, and 34g fat. It is an excellent source of protein (61% of the Daily Value), calcium (58% of the Daily Value), and iron (48% of the Daily Value), and a good source of vitamin C. Note that it is relatively high in sodium, at 2032mg per serving (88% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use fresh broccoli instead of frozen?
Yes, fresh broccoli can be used if you steam it slightly before adding. Make sure to chop it finely and drain any excess moisture to avoid a watery filling.
How do I know when the fish is cooked properly?
The fish is done when it flakes easily with a fork and appears opaque throughout. If you have a food thermometer, the internal temperature should reach 145°F.
Can I prepare this dish in advance?
Absolutely! You can assemble the stuffed fillets and refrigerate them for up to 24 hours before baking. Just add a few extra minutes to the cooking time if baking straight from the fridge.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).