Rolled Sole Fillets with a Tomato Sauce

4 Reviews
75% would make this recipe again

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Preparation : 20 min Cooking : 15 min
290 calories/serving

Ingredients

3 tbsp olive oil, plus some extra to drizzle on the fish rolls 45 mL
1 clove garlic, minced
2 tbsp white wine [optional] 30 mL
1/2 cup canned tomatoes, low sodium 130 g
1 pinch salt [optional]
ground pepper to taste [optional]
2 anchovy fillets, finely chopped 8 g
2 tbsp Italian parsley, fresh, finely chopped 10 g
2 tsp olive paste 10 g
2 sole fillets, or haddock 300 g

Before you start

Keep the serving plates warm on the stove while you're preparing the dish.

Method

  1. Preheat the oven to 205°C/400°F.
  2. Heat half of the oil in a saucepan over medium heat. Add the garlic and sauté, with stirring, 1-2 min, until it softens and becomes fragrant. Pour in the wine (optional), bring to a boil and cook until it has reduced by half, about 1-2 min. Add the tomatoes and gently simmer until they have thickened, 5-6 min. Season with a little salt and pepper (anchovies and olive paste are salty). Transfer the sauce to a baking dish.
  3. Finely chop the anchovies and parsley, then add them to a small bowl. Add the olive paste and remaining oil, then mix well. Lay the sole fillets flat, skin side (light grey-coloured) down on a working surface. Season the fish with pepper. Divide the prepared filling among the fillets and spread evenly. Beginning at the narrow end, roll up each fillet.
  4. Arrange the fish rolls, seam side down, on the tomato sauce in the baking dish. Drizzle each roll with the a little olive oil and bake, uncovered, in the middle of the oven, until the fish is just cooked through, about 15 min. Since the cooking time depends on the thickness of the fillets and the actual temperature of your oven, it is important to check them with a fork to see if they are cooked through.
  5. Place the fillets on the warmed plates, spoon the sauce on top and serve immediately.

Nutrition Facts Table

per 1 serving (190 g)

Amount

% Daily Value

Calories

290

Fat

17 g

27 %

Saturated 2.5 g
+ Trans 0 g

13 %

Cholesterol

80 mg

Sodium

320 mg

13 %

Carbohydrate

3 g

1 %

Fibre

1 g

3 %

Sugars

1 g

Net Carbs

2 g

Protein

30 g

Vitamin A

17 %

Vitamin C

18 %

Calcium

5 %

Iron

11 %
More info

Claims

This recipe is :
Free  :
Added Sugar
Excellent source of  :
Magnesium, Niacin, Phosphorus, Selenium, Vitamin B12, Vitamin D, Vitamin E, Vitamin K
Good source of  :
Potassium, Vitamin A, Vitamin B6
Source of  :
Calcium, Folacin, Iron, Omega-3, Pantothenic Acid, Vitamin B1, Vitamin B2, Vitamin C, Zinc
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Vegetables ½
Meat and Alternatives 3 ½
Fats 3
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

4 Reviews (4 with rating only) 75% would make this recipe again

My Notes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

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