Broccoli-Stuffed Sole


For a quicker fish recipe, cover the dish of rolled fish with vented plastic wrap and microwave on 100 percent power (high) for 8 to 10 minutes, rotating the dish a half turn mid-way through cooking. The rich, savory cream cheese filling is the perfect complement to lean sole in this fish dinner recipe.

Total Time:
45 mins


  • 4 4 ounce fresh or frozen skinless sole, flounder, or other fish fillets, about 1/4 inch thick

  • 1 cup frozen cut broccoli, thawed

  • 1 beaten egg

  • 1 8 ounce container soft-style cream cheese with chives and onion

  • ¼ cup grated Parmesan cheese

  • ¾ cup herb-seasoned stuffing mix

  • 2 tablespoon milk

  • 2 tablespoon dry white wine


  1. Thaw fish, if frozen. Rinse fish and pat dry with paper towels. For stuffing, drain broccoli, pressing out excess liquid. Combine egg, half of the cream cheese, and the Parmesan cheese. Stir in broccoli and stuffing mix. Spoon one-fourth of the stuffing onto an end of each fillet. Roll up, securing rolls with wooden toothpicks. Place fish in a greased 2-quart square baking dish. Bake, covered, in a 350 degree F oven for 30 to 35 minutes or until fish flakes easily with a fork and stuffing is hot.

  2. Meanwhile, for sauce, in a small saucepan cook remaining cream cheese, milk, and wine until heated through, stirring often. Serve sauce over fish. Makes 4 servings.

    rolling broccoli stuffing into sole fillet

Nutrition Facts (per serving)

376 Calories
23g Fat
11g Carbs
29g Protein
Nutrition Facts
Servings Per Recipe 4
Calories 376
% Daily Value *
Total Fat 23g 29%
Saturated Fat 12g 60%
Cholesterol 172mg 57%
Sodium 500mg 22%
Total Carbohydrate 11g 4%
Protein 29g
Vitamin C 11.8mg 59%
Calcium 141.4mg 11%
Iron 1.1mg 6%

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

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