Healthy Sole Roll-ups Recipe

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Ingredients

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Nutrition

Calories

Total time

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Ingredients:

Serving

4 (6 oz) fresh sole fillets
4 long slender carrots, peeled and cooked whole
1/2 can low-fat chicken broth
4 tbsp lemon juice
2 slices bread, finely crumbled (weight watchers if available)
1 tsp oregano
1/2 tsp black pepper
1 tbsp light grated parmesan cheese

Directions:

Wrap each sole fillet around carrot and secure with toothpick.
Place in shallow baking dish.
Combine broth and lemon juice and pour evenly over fish.
Sprinkle with black pepper.
Mix the crumbs and oregano.
Sprinkle on top of the fish.
Sprinkle with parmesan cheese.
Bake at 450F 10-12 minutes until the fish is done.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	67.01 Kcal (281 kJ)
Calories from fat	13.23 Kcal
		% Daily Value*
Total Fat	1.47g	2%
Cholesterol	14.33mg	5%
Sodium	188.31mg	8%
Potassium	87.93mg	2%
Total Carbs	7.65g	3%
Sugars	1.19g	5%
Dietary Fiber	1.44g	6%
Protein	5.83g	12%
Vitamin C	6mg	10%
Iron	0.8mg	5%
Calcium	135.4mg	14%

Amount Per 100 g
Calories	110.85 Kcal (464 kJ)
Calories from fat	21.88 Kcal
		% Daily Value*
Total Fat	2.43g	2%
Cholesterol	23.71mg	5%
Sodium	311.53mg	8%
Potassium	145.47mg	2%
Total Carbs	12.66g	3%
Sugars	1.97g	5%
Dietary Fiber	2.38g	6%
Protein	9.64g	12%
Vitamin C	9.8mg	10%
Iron	1.4mg	5%
Calcium	224mg	14%

* 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.

Tastes

salty
savory
bitter
sweet

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Recipe Tags

Weightwatchers Points

1.2

Points
2

PointsPlus

Good Points

low fat,
saturated fat free

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