Recipe for cooking parsley sole fillets

Low-Fat and Low-Calorie Recipes :: Fish and Seafood

Parsley Sole Fillets

4 (3- to 4-oz.) fresh or frozen sole or
    flounder fillets, about 1/4 in. thick
2 Tbsp. mayonnaise or salad dressing
1 Tbsp. Dijon-style mustard
1 Tbsp. honey
1/4 C. chopped finely pecans
1/4 C. snipped fresh parsley
1/4 C. shredded carrot
1 Tbsp. snipped fresh parsley

Thaw fish, if frozen. Stir together mayonnaise, mustard, and honey. Brush one side of each fillet with about 1 1/2 tsp. of the mustard mixture. Sprinkle fillets with pecans, parsley, and carrot. Roll fish up jellyroll style. Secure with wooden picks that have been soaked in water. Tear off a 24 x 18-in. piece of heavy foil. Fold in half crosswise. Trim to make a 12-in. square. Cut several slits in foil.

Place fish rolls on foil. Arrange preheated coals around a drip pan in a covered grill. Test for med. heat above pan. Place foil with fish rolls on grill over drip pan. Cover and grill for 14 to 16 min. or just until fish begins to flake easily when tested with a fork. Brush remaining mustard mixture on rolls; sprinkle with parsley.

Makes approximately 4 servings.

Nutrition facts per servings: 189 cal., 11 g total fat, 1 g saturated fat, 44 mg cholesterol, 201 mg sodium, 7 g carbohydrate, 1 g fiber, 15 g protein, 23% vitamin A, 11% vitamin C, 1% calcium, 4% iron

4.5 WW points