Broccoli Cheese Stuffed Tilapia
by rotts4me
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INGREDIENTS
- 4 - ounce fresh or frozen skinless sole ; flounder, or other fish fillets, about 1/4 inch thick
- 1 cup frozen cut broccoli ; thawed
- 1 egg ; beaten
- 8 ounce soft-style cream cheese with chives and onion
- 1/4 cup Parmesan cheese ; grated
- 3/4 cuped herb-season stuffing mix
- 2 tablespoons milk
- 2 tablespoons dry white wine
INSTRUCTIONS
Thaw fish, if frozen. Rinse fish and pat dry with paper towels. For stuffing, drain broccoli, pressing out excess liquid. Combine egg, half of the cream cheese, and the Parmesan cheese. Stir in broccoli and stuffing mix. Spoon one-fourth of the stuffing onto an end of each fillet. Roll up, securing rolls with wooden toothpicks. Place fish in a greased 2-quart square baking dish. Bake, covered, in a 350 degree F oven for 30 to 35 minutes or until fish flakes easily with a fork and stuffing is hot.
Meanwhile, for sauce, in a small saucepan cook remaining cream cheese, milk, and wine until heated through, stirring often. Serve sauce over fish.
NOTES
Nutrition
View line-by-line Nutrition Insights™: Discover which ingredients contribute the calories/sodium/etc.
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| Serving Size: 1 Serving (95g) | ||
| Recipe Makes: 4 Servings | ||
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| Calories: 27 | ||
| Calories from Fat: 13 (48%) | ||
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| Amt Per Serving | % DV | |
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| Total Fat 1.4g | 2 % | |
| Saturated Fat 0.5g | 2 % | |
| Monounsaturated Fat 0.5g | ||
| Polyunsanturated Fat 0.2g | ||
| Cholesterol 47.3mg | 15 % | |
| Sodium 21.5mg | 1 % | |
| Potassium 71.1mg | 2 % | |
| Total Carbohydrate 1.4g | 0 % | |
| Dietary Fiber 0.5g | 2 % | |
| Sugars, other 0.9g | ||
| Protein 2.2g | 3 % | |
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Powered by: USDA Nutrition Database Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition. |
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Calories per serving: 27
Get detailed nutrition information, including item-by-item nutrition insights, so you can see where the calories, carbs, fat, sodium and more come from.
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