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A Lenten Meal Ready in a Jiffy : Sole Fillets, Convenience Foods Combine in Elegant Entree

February 09, 1989

Sole Fillets Stuffed With Vegetable Rice is ideal for a Lenten season dinner and it can be ready in just minutes with the help of convenience foods and the microwave oven.

This microwavable recipe features fish fillets bursting with a rice-vegetable stuffing. The stuffing, with a base of rice, broccoli and Cheddar cheese, combines a healthy blend of shredded carrots, sliced mushrooms, sauteed green onions and wine. A butter-lemon sauce is spooned over the stuffed fish rolls to add a whisper of lemon.


5 tablespoons butter or margarine

1/3 cup chopped green onions

1 package instant rice, broccoli and Cheddar cheese sauce

1/2 cup shredded carrots

1/2 cup sliced mushrooms

1 2/3 cups water

3 tablespoons dry white wine, optional

1 tablespoon lemon juice

2 teaspoons finely chopped parsley

1 1/2 pounds sole fillets

Place 2 tablespoons butter and onions in 1/2-quart casserole. Cover and microwave on HIGH (100% power) 1 minute, stirring once. Stir in rice and sauce mix, carrots, mushrooms, water and wine. Heat uncovered, stirring every 3 minutes, 12 minutes or until rice is almost tender. Let stand, uncovered, 10 minutes.

Meanwhile, melt remaining butter in small dish on MEDIUM (50% power), 1 to 2 minutes. Stir in lemon juice and parsley.

Place about 1/2 cup rice evenly on each fillet. Roll, starting at long end, jellyroll fashion. Secure with wood picks. Place fish rolls seam-side down in 2-quart oblong baking dish. Spoon 1 teaspoon lemon sauce over each roll. Cover dish loosely with plastic wrap and heat on HIGH (100% power), 5 minutes, turning dish once. Let stand, covered, 2 minutes. Spoon remaining lemon sauce over rolls to serve. Makes about 4 servings.

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