Sole Pinwheels on Yellow Pepper
This recipe makes 4 servings
Nutritional Info |
|
|---|---|
| Per serving: about | - |
| cal | 186 |
| pro | 22 g |
| total fat | 8 g |
| sat. fat | 1 g |
| carb | 5 g |
| fibre | 1 g |
| chol | 54 mg |
| sodium | 385 mg |
| % RDI: | - |
| calcium | 4 |
| iron | 9 |
| vit A | 8 |
| vit C | 90 |
| folate | 10 |
Serve with rice and your favourite spinach salad.
Ingredients
Preparation
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.
Additional information :
Tip:
You can use other fresh or thawed frozen thin fish fillets, such as catfish, tilapia, perch or pickerel.
Source : Canadian Living Magazine: June 2003
- Keywords : Main Course; Sole; Bake; Tomatoes;
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