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Name: Lemon Rice Stuffed Sole
Prep time: 45 min
Cook time: 30 min
Total time: 45 min
Yield: 4
Cuisine: American
Ingredients: 1/8 ts Black Pepper ground; 2 tb Fresh Lemon Juice; 1 tb fresh parsley Snipped; 1/4 c celery Sliced; 1/4 ts Salt; 1 lb Sole fillets (fresh or frozen); 2 tb Onions chopped; 1/4 ts Thyme; 2 tb Butter or margarine, divided; 2 ts Lemon Peel grated; 2 c brown rice, cooked

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INGREDIENTS

1/8 ts Black Pepper ; ground
2 tb Fresh Lemon Juice
1 tb fresh parsley ; Snipped
1/4 c celery ; Sliced
1/4 ts Salt
1 lb Sole fillets ; (fresh or frozen)
2 tb Onions ; chopped
1/4 ts Thyme
2 tb Butter ; or margarine, divided
2 ts Lemon Peel ; grated
2 c brown rice, cooked

Servings

INSTRUCTIONS

In medium skillet cook celery and onion in 2 tablespoons butter until tender. Stir in rice, seasonings, and lemon juice. Place fillets in buttered shallow baking dish. Spoon rice mixture on lower portion of each fillet. Fold over to enclose rice mixture. Fasten with wooden picks. Melt remaining butter. Brush over fillets. Sprinkle with parsley. Bake at 350 degrees 20 to 30 minutes or until fish flakes easily with fork. *Or any white-fleshed fish such as haddock, turbot, or white fish. Each serving provides: * 321 calories * 23.5 g. protein * 15.5 g. fat * 20.7 g. carbohydrate * 261 mg. sodium * * 78 mg. cholesterol Source: Brown Rice Reprinted with permission from The USA Rice Council Electronic format courtesy of Karen Mintzias File ftp://ftp.idiscover.co.uk/pub/food/mealmaster/recipes/usarice.zip

NOTES

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Lemon Rice Stuffed Sole

1/8 ts Black Pepper ground
2 tb Fresh Lemon Juice
1 tb fresh parsley Snipped
1/4 c celery Sliced
1/4 ts Salt
1 lb Sole fillets (fresh or frozen)
2 tb Onions chopped
1/4 ts Thyme
2 tb Butter or margarine, divided
2 ts Lemon Peel grated
2 c brown rice, cooked

In medium skillet cook celery and onion in 2 tablespoons butter until  tender.  Stir in rice, seasonings, and lemon juice.  Place fillets in  buttered shallow baking dish.  Spoon rice mixture on lower portion of each  fillet.  Fold over to enclose rice mixture.  Fasten with wooden picks.  Melt remaining butter.  Brush over fillets.  Sprinkle with parsley.  Bake  at 350 degrees 20 to 30 minutes or until fish flakes easily with fork.    *Or any white-fleshed fish such as haddock, turbot, or white fish.    Each serving provides:  * 321 calories  * 23.5 g. protein  * 15.5 g. fat  * 20.7 g. carbohydrate  * 261 mg. sodium  * * 78 mg. cholesterol    Source: Brown Rice  Reprinted with permission from The USA Rice Council  Electronic format courtesy of Karen Mintzias    File ftp://ftp.idiscover.co.uk/pub/food/mealmaster/recipes/usarice.zip

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Nutrition

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Serving Size: 1 Serving (253g)
Recipe Makes: 4

Calories: 286
Calories from Fat: 72 (25%)

Amt Per Serving		% DV

	Total Fat 8.1g	11 %
	Saturated Fat 4.2g	21 %
	Monounsaturated Fat 2.1g
	Polyunsanturated Fat 0.9g
Cholesterol 69mg		21 %
Sodium 136.3mg		5 %
Potassium 536.7mg		14 %
Total Carbohydrate 28.4g		8 %
	Dietary Fiber 2.5g	10 %
	Sugars, other 25.9g
Protein 24g		34 %
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: 286

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