Stuffed Tilapia/sole With Low Fat Parsley Sauce

Total Time: 35 mins Preparation Time: 10 mins Cook Time: 25 mins

Ingredients

• 2 teaspoons olive oil
• 1/2 cup finely chopped onion
• 7 ounces spinach, chopped thin
• 6 -8 tilapia fillets, easier to roll (thinner the better) or 6 -8 sole fillets, easier to rolls (thinner the better)
• 1/2 cup fat-free low-sodium chicken broth (note......no salt added...there is a bit of salt in chicken broth)
• 1 cup nonfat milk or 1 cup 1% low-fat milk
• 1/2 cup fine chopped parsley
• 1 teaspoon black pepper
• 1 tablespoon cornstarch, dissolved in
• 1/4 cup broth or 1 tablespoon water

Recipe

• 1 heat oven to 350°f.
• 2 heat oil in medium pan. sauté onions and chopped spinach until tender. spoon 2-3 tbsp of onion and spinach mixture into fillet and roll up. put toothpick through to hold together if you like. place down in baking dish of the right size. pour chicken broth over fillets and bake 25 minutes, or until flaky.
• 3 when in the oven make the sauce. heat milk over medium heat in a small saucepan until bubbles occur around the edge. add cornstarch mixture and stir until thickened, add the fine chopped parsley and pepper.
• 4 when fish is done, remove from oven and plate. spoon about 3 tbsp over each fillet. enjoy.