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Lemon Broccoli Fish
Lemon Broccoli Fish

Lemon Broccoli Fish

20 Min(s)
10 Min(s) Prep
10 Min(s) Cook
Healthy Living
Sole fillets drizzled with lemon juice are rolled around broccoli spears, microwaved and served with a cheesy dill sauce for the easiest-ever fish entrée.
What You Need
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4 servings
Original recipe yields 4 servings
1 lb. sole fillets
2 Tbsp. lemon juice
ground black pepper
1 pkg. (10 oz.) frozen broccoli spears, thawed
1/4 lb. (4 oz.) 2% Milk VELVEETA, cut up
1/4 cup fat-free milk
1/2 tsp. grated lemon zest
1/4 tsp. dill weed
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Let's Make It
1
Sprinkle each fillet with juice and pepper. Arrange broccoli spears on narrow end of each fish fillet; roll up. Secure with toothpicks. Place, seam side down, in 10x6-inch microwavable dish; cover.
2
Microwave on HIGH 5 to 7 minutes or until fish flakes easily with fork.
3
Mix all remaining ingredients in small microwavable bowl. Microwave 2 to 3 minutes or until sauce is smooth, stirring after each minute.
4
Remove toothpicks from fish roll-ups. Serve fish with sauce.
Kitchen Tips
Tip 1
Storage Know-How
Opened packages of VELVEETA should be covered and refrigerated. For best results, use within 8 weeks.
Tip 2
Nutrition Bonus
Roll up and enjoy this delicious fish recipe with VELVEETA, a good source of calcium. In addition, the broccoli provides a good source of vitamins A & C.
Nutrition
Calories
190
Calories From Fat
0
% Daily Value*
Total Fat 4.5g
6%
Saturated Fat 2.5g
13%
Trans Fat 0g
Cholesterol 65mg
22%
Sodium 540mg
23%
Total Carbohydrates 8g
3%
Dietary Fibers 0g
Sugars 4g
8%
Protein 30g
60%
Vitamin A
50%
Vitamin C
45%
Calcium
20%
Iron
6%
* Percent Daily Values are based on a 2,000 calorie diet.
servings
Makes 4 servings.
* Nutrition information is estimated based on the ingredients and cooking instructions as described in each recipe and is intended to be used for informational purposes only. Please note that nutrition details may vary based on methods of preparation, origin and freshness of ingredients used.
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