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An easy, fairly inexpensive fish recipe.
Ingredients
- 6 ounces imitation crabmeat, flaked
- 1/3 cup diced red bell pepper
- 1/3 cup diced celery
- 1/3 cup shredded mozzarella cheese
- 2 tablespoons creamy salad dressing (such as Miracle Whip®)
- 1 tablespoon dried minced onion
- ¾ teaspoon dried parsley
- 1 pinch cayenne pepper
- salt and ground black pepper to taste
- 4 (4 ounce) sole fillets
- ¼ cup bread crumbs
Directions
Step 1
Preheat an oven to 450 degrees F (230 degrees C).
Step 2
Place the imitation crabmeat, bell pepper, celery, and mozzarella cheese into a mixing bowl. Gently stir in the creamy salad dressing, dried onion, parsley, and cayenne pepper. Season to taste with salt and pepper. Place a sole fillet onto your work surface, and place 1/4 of the crab mixture onto one end. Roll the sole over the filling, and secure with a toothpick. Repeat with the remaining fillets, and place into a close-fitting baking dish, side by side. Cover with aluminum foil
Step 3
Bake in the top third of the preheated oven for 15 minutes. Remove the aluminum foil, and sprinkle evenly with breadcrumbs. Return to the oven, and continue baking until the fish is flaky, and the filling is hot, 10 to 15 minutes more.
Nutrition Facts (per serving)
| Nutrition Facts | |
|---|---|
| Servings Per Recipe 4 | |
| Calories 223 | |
| % Daily Value * | |
| Total Fat5g | 7% |
| Saturated Fat2g | 9% |
| Cholesterol76mg | 25% |
| Sodium620mg | 27% |
| Total Carbohydrate14g | 5% |
| Dietary Fiber1g | 4% |
| Total Sugars5g | |
| Protein28g | |
| Vitamin C17mg | 85% |
| Calcium116mg | 9% |
| Iron1mg | 6% |
| Potassium430mg | 9% |
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
**Nutrient information is not available for all ingredients. Amount is based on available nutrient data.
(-) Information is not currently available for this nutrient.If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.
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