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A hearty and protein-rich pizza recipe from the Whole Foods Diet Cookbook.
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Parsley Sole Fillets
Sole fillets rolled and filled with goodness
Nutrition Facts: Calories 189, Fat 11g, Saturated fat 1g, Cholesterol 44mg, Sodium mg, Carbohydrate 7g, Fiber 1g, Protein 15g, Vitamin A 23%, Vitamin C 11%, Calcium 1%, Iron 4%
Yield: Serves 4
Ingredients
- 4- 3 to 4 oz. fresh or frozen sole, about 1/4 inch thick
- 2 Tbs. low-fat mayonnaise or salad dressing
- 1 Tbs. Dijon-style mustard
- 1 Tbs. honey
- 1/4 cup finely chopped pecans
- 1/4 cup snipped fresh parsley
- 1/4 cup shredded carrot
- 1 Tbs. snipped fresh parsley
- Foil
Instructions
- Thaw fish, if frozen
- Stir together mayonnaise, mustard, and honey
- Brush one side of each fillet with about 1 1/2 tsp. of the mustard mixture
- Sprinkle fillets with pecans, parsley, and carrot
- Roll fish up jellyroll style
- Secure with wooden picks that have been soaked in water
- Tear off a 24 x 18-inch piece of heavy foil
- Fold in half crosswise
- Trim to make a 12-inch square
- Cut several slits in foil
- Place fish rolls on foil
- Arrange preheated coals around a drip pan in a covered grill
- Test for medium heat above pan
- Place foil with fish rolls on grill over drip pan
- Cover and grill for 14 to 16 minutes or just until fish begins to flake easily when tested with a fork
- Brush remaining mustard mixture on rolls; sprinkle with parsley
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