Ingredients:
- 2 bls. sole fillets or 2 flounder fillets (6 fillets, orange roughy is a favorite of mine)
Directions:
- In a saucepan, place broccoli in SMALL amount of water.
- Bring to a boil.
- Reduced heat, cover.
- Simmer for 2-3 minutes or until crisp and tender.
- Rinse in cold water.
- Drain.
- For each bundle place a cheese cube on three broccoli spears.
- Wrap with fish fillet and fasten with a toothpick if necessary.
- Place on greased foil-lined (or parchment-lined) baking sheet.
- Sprinkle with lemon pepper seasoning, if desired.
- Bake at 350° degrees F for 15 to 25 minutes or.
- Until fish flakes with a fork.
- Meanwhile, combine the butter, lemon juice, garlic, salt and.
- Pepper.
- Transfer the fish bundles in a serving platter and remove toothpicks.
- Drizzle with the butter mixture.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 235.15 Kcal (985 kJ) | ||
| Calories from fat | 167.63 Kcal | ||
| % Daily Value* | |||
| Total Fat | 18.63g | 29% | |
|---|---|---|---|
| Cholesterol | 52.13mg | 17% | |
| Sodium | 288.99mg | 12% | |
| Potassium | 388.66mg | 8% | |
| Total Carbs | 8.54g | 3% | |
| Sugars | 2.61g | 10% | |
| Dietary Fiber | 3.42g | 14% | |
| Protein | 10.39g | 21% | |
| Vitamin C | 101.7mg | 170% | |
| Vitamin A | 0.4mg | 14% | |
| Iron | 1.1mg | 6% | |
| Calcium | 270.2mg | 27% | |
| Amount Per 100 g | |||
| Calories | 149.96 Kcal (628 kJ) | ||
| Calories from fat | 106.9 Kcal | ||
| % Daily Value* | |||
| Total Fat | 11.88g | 29% | |
|---|---|---|---|
| Cholesterol | 33.24mg | 17% | |
| Sodium | 184.29mg | 12% | |
| Potassium | 247.85mg | 8% | |
| Total Carbs | 5.44g | 3% | |
| Sugars | 1.66g | 10% | |
| Dietary Fiber | 2.18g | 14% | |
| Protein | 6.62g | 21% | |
| Vitamin C | 64.9mg | 170% | |
| Vitamin A | 0.3mg | 14% | |
| Iron | 0.7mg | 6% | |
| Calcium | 172.3mg | 27% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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