Lemon Rice Stuffed Sole

Name: Lemon Rice Stuffed Sole
Prep time: 10 min
Cook time: 30 min
Yield: 4 servings
Cuisine: American
Ingredients: 1/4 cup thinly sliced celery; 2 Tbsp chopped onion; 2 Tbsp butter, divided; 2 cups cooked brown rice; 2 tsp grated lemon peel; 1/4 tsp salt substitute; 1/4 tsp crushed thyme leaves; 1/8 tsp ground black pepper; 2 Tbsp fresh lemon juice; 1 lb fresh or frozen sole fillets

Seafood Dairy

Prep: 10 min Cook: 30 min Serves: 4 Cuisine: American

A bright, lemony fish dish with a savory rice stuffing that delivers citrusy freshness and tender fish, perfect for a quick weeknight dinner or elegant family meal.

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Ingredients

1/4 cup thinly sliced celery
2 Tbsp chopped onion ⓘ
2 Tbsp butter, divided ⓘ
2 cups cooked brown rice ⓘ
2 tsp grated lemon peel ⓘ
1/4 tsp salt substitute ⓘ
1/4 tsp crushed thyme leaves
1/8 tsp ground black pepper ⓘ
2 Tbsp fresh lemon juice ⓘ
1 lb fresh or frozen sole fillets ⓘ

Instructions

Cook celery and onion in 1 tablespoon butter in a medium skillet until tender.
Stir in rice, lemon peel, salt substitute, thyme, pepper, and lemon juice.
Place fillets in a buttered shallow baking dish.
Spoon rice mixture onto the lower portion of each fillet.
Fold the fillets over to enclose the rice mixture and fasten with wooden picks.
Melt the remaining tablespoon of butter.
Brush the fish with the melted butter and sprinkle with parsley.
Bake uncovered at 350°F for 20 to 30 minutes or until the fish flakes easily with a fork.

Nutrition & Diet Analysis (per serving)

552 kcal 28% DV

Protein Fat Carbs

Macronutrients

Protein 15g 30% DV

Total Fat 32g 41% DV

Carbs 62.6g 23% DV

Fiber 19.9g 71% DV

Sugar 2.6g 5% DV

Electrolytes

Sodium 287.8mg 13% DV

Potassium 2251.8mg 48% DV

Cholesterol 75mg 25% DV

Vitamins & Minerals

Vitamin A 72.8mcg 8% DV

Vitamin C 79.2mg 88% DV

Calcium 278.5mg 21% DV

Iron 21mg 100% DV

Diet fit High-fiber

Contains Milk

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).

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).

Ingredients

Instructions

Nutrition & Diet Analysis (per serving)

Macronutrients

Electrolytes

Vitamins & Minerals

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