Stuffed Tilapia/Sole With Low Fat Parsley Sauce

Name: Stuffed Tilapia/Sole With Low Fat Parsley Sauce
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: 2 teaspoons olive oil; ½ cup finely chopped onion; 7 ounces spinach, chopped thin; 6 -8 tilapia fillets, easier to roll (thinner the better) or 6 -8 sole fillets, easier to rolls (thinner the better); ½ cup fat-free low-sodium chicken broth (note......no salt added...there is a bit of salt in chicken broth); 1 cup nonfat milk or 1 cup 1% low-fat milk; ½ cup fine chopped parsley; 1 teaspoon black pepper; 1 tablespoon cornstarch, dissolved in; ¼ cup broth or 1 tablespoon water

Servings: persons

1
Heat oven to 350F.
2
Heat oil in medium pan.
3
Saute onions and chopped spinach until tender.
4
Spoon 2-3 tbsp of onion and spinach mixture into fillet and roll up.
5
Put toothpick through to hold together if you like.
6
Place down in baking dish of the right size.
7
Pour chicken broth over fillets and bake 25 minutes, or until flaky.
8
When in the oven make the sauce.
9
Heat milk over medium heat in a small saucepan until bubbles occur around the edge.
10
Add cornstarch mixture and stir until thickened, add the fine chopped parsley and pepper.
11
When fish is done, remove from oven and plate.
12
Spoon about 3 tbsp over each fillet.
13
ENJOY.

159

kcal

Calories

Fat

Carbs

Protein

Fat Carbs Protein

* Per serving · 4 servings · Values may vary.

Tips for the best results

Read through all the steps once before you start and measure out your ingredients first — it makes everything go more smoothly.
Taste as you go and adjust the seasoning before serving.
Avoid overcrowding the pan — cook in batches if needed for the best texture.
Let the dish rest for a few minutes before serving so the flavors settle.
Store leftovers in an airtight container in the fridge and enjoy within a few days.

Variations & substitutions

Feel free to swap in similar ingredients you already have on hand and adjust seasoning to taste.

No specific allergen information. Please check the ingredient list for possible allergens.

My Personal Notes

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How did you like this recipe?

This recipe makes 4 servings. You can adjust the portion size directly on this page.

You need 10 ingredients. The key ingredients include: 2 teaspoons olive oil, ½ cup finely chopped onion, 7 ounces spinach, chopped thin, 6 -8 tilapia fillets, easier to roll (thinner the better) or 6 -8 sole fillets, easier to rolls (thinner the better), and more.

Yes, Stuffed Tilapia/Sole With Low Fat Parsley Sauce falls under the Seafood category and is a great choice for this type of meal.

Store leftovers in an airtight container in the refrigerator for up to 3–4 days. Reheat gently before serving.

That's it — enjoy your meal!