Serve with rice and your favourite spinach salad.
- Portion size 4 servings
- Credits : Canadian Living Magazine: June 2003
- 1 yellow pepper
- 1 1/2 cup cherry tomato halved
- 1 garlic clove sliced
- 2 tablespoons extra-virgin olive oil
- 1 tablespoon dried rosemary crumbled
- 1/2 teaspoon each salt and pepper
- 4 sole fillets
- 2 tablespoons chopped fresh parsley
- 1 tablespoon lemon juice
Cut yellow pepper into 1-inch (2.5 cm) strips; place in oval gratin dish. Add tomatoes, garlic, 1 tbsp (15 mL) of the oil, rosemary and 1/4 tsp (1 mL) each of the salt and pepper; toss to coat. Bake in 375°F (190°C) oven until pepper is tender-crisp, about 10 minutes.
Meanwhile, pat sole dry. In small bowl, whisk together remaining oil, salt and pepper, 1 tbsp (15 mL) of the parsley and lemon juice; brush all but 1 tbsp (15 mL) over tops of sole. Starting at 1 short end of each, roll tightly into pinwheel; insert skewer crosswise through sole to hold together. Brush with reserved oil mixture.
Remove dish from oven; place sole on yellow pepper mixture. Bake until fish flakes easily when tested, about 15 minutes. Sprinkle with remaining parsley.
Nutritional facts <b>Per serving:</b> about
- Sodium 385 mg
- Protein 22 g
- Calories 186.0
- Total fat 8 g
- Cholesterol 54 mg
- Saturated fat 1 g
- Total carbohydrate 5 g
- Iron 9.0
- Folate 10.0
- Calcium 4.0
- Vitamin A 8.0
- Vitamin C 90.0