Ingredients for Stuffed Tilapia Sole With Low Fat Parsley Sauce
- 1 tbsp olive oil
- 1 small onion, chopped
- 1 (10 ounce) package fresh spinach, chopped
- 4 tilapia fillets (4-5 ounce each)
- 1 cup fat-free low-sodium chicken broth
- 1 cup nonfat milk
- 1/4 cup chopped fresh parsley
- 1/4 tsp black pepper
- 1 1/2 tsp cornstarch
- 1 cup broth
- 1 tbsp cold water
- toothpicks (optional)
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How to Make Stuffed Tilapia Sole With Low Fat Parsley Sauce
- Preheat oven to 350°F (175°C).
- Heat olive oil in a medium skillet over medium heat.
- Sauté the chopped onion until softened, about 5 minutes. Add the chopped spinach and cook until wilted, about 3-5 minutes.
- Spoon 2-3 tablespoons of the onion and spinach mixture onto each tilapia or sole fillet. Roll up the fillets and secure with a toothpick if needed.
- Place the stuffed fillets in a baking dish that fits them snugly.
- Pour the chicken broth over the fillets.
- Bake for 25 minutes, or until the fish is flaky and cooked through.
- While the fish is baking, prepare the sauce: In a small saucepan, heat the milk over medium heat until small bubbles appear around the edges.
- In a small bowl, whisk together the cornstarch with 1 tablespoon of cold water to form a slurry. Slowly whisk the slurry into the warm milk, stirring constantly until the sauce thickens.
- Remove from heat and stir in the chopped parsley and freshly ground black pepper.
- Once the fish is cooked, remove from the oven and carefully remove the toothpicks (if used).
- Spoon 2-3 tablespoons of the parsley sauce over each fillet.
- Serve immediately and enjoy!
Nutrition Information (Approximate per serving)
Sodium
17 g
Sugar
34g
Fat
15g
Carbs
6g
