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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


  • 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


  1. Thaw fish, if frozen
  2. Stir together mayonnaise, mustard, and honey
  3. Brush one side of each fillet with about 1 1/2 tsp. of the mustard mixture
  4. Sprinkle fillets with pecans, parsley, and carrot
  5. Roll fish up jellyroll style
  6. Secure with wooden picks that have been soaked in water
  7. Tear off a 24 x 18-inch piece of heavy foil
  8. Fold in half crosswise
  9. Trim to make a 12-inch square
  10. Cut several slits in foil
  11. Place fish rolls on foil
  12. Arrange preheated coals around a drip pan in a covered grill
  13. Test for medium heat above pan
  14. Place foil with fish rolls on grill over drip pan
  15. Cover and grill for 14 to 16 minutes or just until fish begins to flake easily when tested with a fork
  16. Brush remaining mustard mixture on rolls; sprinkle with parsley

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