Sole Pinwheels in a Vegetable Nest

Cooking Light
4 servings (serving size: 5 ounces fish and 1/2 cup vegetables)


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1/2 teaspoon salt, divided
1/2 teaspoon pepper, divided
1 1/2 pounds sole fillets, cut lengthwise into 12 strips
3 cups julienne-cut zucchini (about 2 medium)
2 cups julienne-cut red bell pepper (about 1 large)
1 cup vertically sliced onion
1 tablespoon olive oil
1 teaspoon dried Italian seasoning
Lemon slices (optional)
Flat-leaf parsley sprigs (optional)


Sprinkle 1/4 teaspoon salt and 1/4 teaspoon pepper over fish strips; roll up each strip jelly-roll fashion, and set pinwheels aside.

Combine remaining salt, remaining pepper, zucchini, bell pepper, onion, oil, and Italian seasoning in a 9-inch glass pie plate; toss gently.

Arrange the fish pinwheels over vegetables, seam sides down, around edge of pie plate. Cover with heavy-duty plastic wrap, and vent. Microwave at high 7 to 8 minutes or until the fish flakes easily when tested with a fork, rotating dish a half-turn after 4 minutes. Let stand, covered, for 3 minutes. Garnish with the lemon slices and parsley sprigs, if desired.

Created date

April 2004

Nutritional Information

Calories 224
Caloriesfromfat 24 %
Fat 5.9 g
Satfat 1 g
Monofat 2.9 g
Polyfat 1.1 g
Protein 34 g
Carbohydrate 8.5 g
Fiber 2 g
Cholesterol 82 mg
Iron 2.2 mg
Sodium 436 mg
Calcium 56 mg