SparkPeople Advertisers Keep the Site Free
Be the first to
rate this recipe!
Create a Recipe Makeover

Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 299.9
  • Total Fat: 10.7 g
  • Cholesterol: 112.9 mg
  • Sodium: 559.6 mg
  • Total Carbs: 18.1 g
  • Dietary Fiber: 1.7 g
  • Protein: 32.4 g

View full nutritional breakdown of Broccoli and cheese Stuffed tilapia calories by ingredient
Report Inappropriate Recipe

Broccoli and cheese Stuffed tilapia

Submitted by: JODILOU86
Broccoli and cheese Stuffed tilapia

Introduction

A healthier twist to the original recipe. A healthier twist to the original recipe.
Number of Servings: 4

Ingredients

    - 4 4-ouncefresh or frozen skinless sole, flounder, or other fish fillets, about 1/4 inch thick
    - 1 cup frozen cut broccoli, thawed
    - 1 beaten egg
    - 5 slices of Laughing Cow cheese. I used the vegetable version to add flavor. (Note: The original recipe said to use 8-ounce container of soft-style cream cheese with chives and onion).
    - 1/4 cup grated Parmesan cheese
    - 3/4 cup herb-seasoned stuffing mix
    - 2 TBS milk
    - 2 TBS dry white wine
    - Season the fish to your desire (I used Magic Chef seasoning for fish, garlic powder, pepper and cayenne.)

Tips

Original recipe found here: http://www.recipe.com/broccoli-stuffed-sole/


Directions

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.

Serving Size: Makes 4 servings

Number of Servings: 4

Recipe submitted by SparkPeople user JODILOU86.






Great Stories from around the Web


Rate This Recipe