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Sole Pinwheels in a Vegetable Nest

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

Ingredients

  • 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)

Nutrition 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

How to Make It

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

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

  3. 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.