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Rolled stuffed sole with swiss cheese sauce

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    Rolled stuffed sole with swiss cheese sauce

    This dish contains unsaturated (“good” fats) to protect your heart and support your overall health. Healthful fats also help to keep you feeling full and satisfied, preventing mindless munching (extra fat and calories) after dinner.

    Ingredients

    toothpicks (for holding fish fillets in place)
    nonstick cooking spray
    2 tablespoons extra-virgin olive oil, divided
    1 cup chopped mushrooms
    1/4 cup chopped onion
    1/4 teaspoon ground tarragon
    2 tablespoons dried parsley
    1/2 cup finely chopped walnuts
    1 1/2 to 2 pounds sole (You can also use flounder*.)
    1 tablespoon unsalted butter
    1 tablespoon flour
    1 tablespoon plain yogurt
    1/2 cup fat-free milk
    1/8 teaspoon ground mace
    1/4 cup shredded Swiss cheese

    Directions

    1. Preheat oven to 350 F.
    2. Prepare an 8-by-8-inch baking dish with nonstick cooking spray. Set aside.
    3. In a medium pan, sauté mushrooms and onion in 1 tablespoon olive oil for 2 minutes. Add tarragon, parsley and walnuts. Stir. Turn off heat and allow to continue cooking about 1 minute.
    4. Lay the fish fillets flat on a hard surface. Divide mushroom mixture evenly among them, roll each fillet and secure with a toothpick. Place rolled fillets seam-side-down in an 8-by-8-inch baking dish. Drizzle with remaining olive oil. Bake for 15 to 17 minutes.
    5. When fish is nearly done, prepare the cheese sauce: In a small pan, melt butter over medium heat. Stir in flour. Turn down to low heat and add yogurt, milk, ground mace and cheese. Stir until cheese is melted and sauce is well-blended.
    6. Serve fish rolls with warm cheese sauce on the side. Remove toothpicks from fish before eating.

    Makes 6 servings

    Recipe contains: fish, nuts, milk and wheat

    Carb choices per serving: 1/2

    *Option not included in nutrition facts.

    Toothpicks

    If you’re trying to cut back on calories and fat, consider making this dish without the cheese sauce. You’ll still enjoy a flavorful dish just a better-for-you version!
    View nutrition label for fish dish without the cheese sauce.

    Nutrition Facts