Lemon Broccoli Fish-Mayo Clinic Health System

Published On: Feb 06 2013 12:42:29 PM CST

Lemon Broccoli Fish

Time Prep: 10 minutes

Total: 20 minutes

Servings Total: 4 servings

What You Need:

1 lb. sole fillets

2 Tbsp. lemon juice

Ground black pepper

1pkg. (10 oz.) frozen broccoli spears, thawed

1/4lb. (4 oz.) 2% Milk VELVEETA®, cut up

¼ cup fat-free milk

1/2tsp. grated lemon zest

1/4tsp. dill weed

 

Make It:

SPRINKLE each fillet with juice and pepper. Arrange broccoli spears on narrow end of each fish fillet; roll up. Secure with toothpicks. Place, seam side down, in 10x6-inch microwavable dish; cover.

MICROWAVE on HIGH 5 to 7 minutes or until fish flakes easily with fork.

MIX all remaining ingredients in small microwavable bowl. Microwave 2 to 3 minutes or until sauce is smooth, stirring after each minute.

REMOVE toothpicks from fish roll-ups. Serve fish with sauce.

Purchase

Sole fillets

VELVEETA cheese (2%)

Fresh lemon

Check Pantry

Lemon juice

Black pepper

Frozen broccoli

Skim milk

Dill weed

 

 

 

 

Nutrition

 

Calories: 190

Total fat: 4.5 g

Saturated fat:2.5 g

Cholesterol: 65 mg

Sodium: 540 mg

Carbohydrate:8 g

Dietary fiber:2 g

Sugars:4 g

Protein:30 g

Vitamin A: 30 %DV

Vitamin C: 70 %DV

Calcium: 25 %DV

Iron: 6 %DV