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Stuffed Tilapia/Sole With Low Fat Parsley Sauce

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“This fish dish is so easy to make and taste so good. It takes about 30 minutes to get to your table. Been a favorite with the family many, many years. My wife would never eat fish till she tried this. Now it's a fight to see who will get the last piece. Try it, you will love it. We use Tilapia all the time, but sole also is very good.”
6-8 fillets

Ingredients Nutrition


  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.

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