Sole Pinwheels on Yellow Pepper

Sole Pinwheels on Yellow Pepper Author: Canadian Living Credits: Sole Pinwheels on Yellow Pepper

Serve with rice and your favourite spinach salad.

  • Portion size 4 servings
  • Credits : Canadian Living Magazine: June 2003

Ingredients

  • 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

Method

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

%RDI

  • Iron 9.0
  • Fibre 0.0
  • Folate 10.0
  • Sodium 0.0
  • Sugars 0.0
  • Calcium 4.0
  • Protein 0.0
  • Calories 0.0
  • Total fat 0.0
  • Vitamin A 8.0
  • Vitamin C 90.0
  • Potassium 0.0
  • Cholesterol 0.0
  • Saturated fat 0.0
  • Total carbohydrate 0.0
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Sole Pinwheels on Yellow Pepper

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