Sole Pinwheels in a Vegetable Nest

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

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Nutritional Information

Amount per serving
  • Calories: 224
  • Calories from fat: 24%
  • Fat: 5.9g
  • Saturated fat: 1g
  • Monounsaturated fat: 2.9g
  • Polyunsaturated fat: 1.1g
  • Protein: 34g
  • Carbohydrate: 8.5g
  • Fiber: 2g
  • Cholesterol: 82mg
  • Iron: 2.2mg
  • Sodium: 436mg
  • Calcium: 56mg


  • 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)


  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.
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