Tuna Stuffed Sole

Tuna Stuffed Sole
  • Prep Time:

  • Cook Time:

  • Recipe Yield: 4

This restaurant style entrée will make your guests think you slaved away in the kitchen; only you will know it took less than 30 minutes to make!


  • 2 (4.5 oz.) Cans - Solid Light Tuna in Extra Virgin Olive Oil
  • 12 cup matchstick carrots
  • 12 cup zucchini cut into matchstick size pieces
  • 2 scallions, cut into strips
  • 2 Tbsp. lemon juice
  • 1 tsp. dried basil
  • 12 tsp. dried dill weed
  • 8 thin sole or other white fish fillets
  • 16 large spinach leaves, washed
  • 3 Tbsp. lime juice


  • In a 1-pint microwaveable bowl, combine carrots, zucchini and scallions. Cover with waxed paper and microwave on HIGH for 2 – 3 minutes, or until tender.
  • Stir in tuna, lemon juice, basil and dill. Arrange 1 sole fillet on microwaveable roasting rack or plate.
  • Top with 2 spinach leaves, overlapping if necessary. Spoon equal portion of the vegetable and tuna mixture over each fillet; roll up each fillet from short side, enclosing filling. Secure with wooden toothpicks; place in shallow microwaveable dish.
  • Cover with plastic wrap that is vented. Microwave on HIGH 8 – 10 minutes or until fish flakes easily, rotating dish once during cooking. Remove toothpicks and drizzle with lime juice.
Servings Per Container: 4 Serving Size: 2 fillets
Amount Per Serving DV%*
Calories 290
Total Fat 9g 14%
Saturated Fat 2g 10%
Trans Fat 0g
Cholesterol 110mg 37%
Sodium 310mg 13%
Total Carbohydrate 5g 2%
Dietary Fiber 1g 4%
Sugars 2g
Protein 44g
Vitamin A 60%
Vitamin C 20%
Calcium 4%
Iron 6%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.