Italian Poached Stuffed Sole
Preparation Time: 40 minutes
Equipment: French chef knife, Cutting Board, Kitchen Machine food cutter, 2-QT Saucepan, 2-QT stainless Mixing Bowl, Large Skillet
- 1 9 ounce (260 g) bag frozen French-style green beans
- 2 tablespoons onion, chopped #2 blade
- 1 8 ounce (230 g) can tomato sauce
- ¼ teaspoon oregano leaves
- ¼ teaspoon basil leaves
- ¼ teaspoon garlic powder
- 1 tablespoon Parmesan cheese, grated #1 blade
- 8 flounder fillets without skin
Place green beans and onions in 2-QT Saucepan (2L utensil), cover (close vent) and cook over medium heat 5 minutes; reduce the heat to low for an additional 5 minutes. Remove from heat and set aside.
In the Mixing Bowl, combine tomato sauce, oregano, basil, garlic powder and Parmesan cheese.
Place 1/8 of bean mixture in the middle of each fillet. Starting at the narrow end, roll fillet over the filling. Place seam-side down in Large Skillet, and pour tomato sauce mixture over the top of fish rolls. Cover (close vent) and cook at medium-low heat 20-30 minutes.
NUTRITIONAL BREAKDOWN PER SERVING: Calories 260; Fat Grams 3; Carbohydrate Grams 4; Protein Grams 51; Cholesterol mg 96; Sodium mg 297.
THE POINT SYSTEM: Calorie Points 3 ½; Protein Points 6; Fat Grams 3; Sodium Points 13; Fiber Points 0; Carbohydrate Points ½; Cholesterol Points 9 ½.