Fish is perfectly safe for consumption during pregnancy, as long as a
low-mercury fish is chosen. Sole is a healthy fish with a light texture
and no saturated fat. This recipe packs quite the iron punch with a bit of protein, folic acid and plenty of vitamins to spare. 


Non-stick spray
2 tsp olive oil
1 small onion, chopped fine
1 cup broccoli, chopped
½ cup button mushrooms, chopped
1 cup breadcrumbs
5 tb cream cheese, full-fat
8 fillets of sole, small
Garlic powder


  1. Place breadcrumbs in a bowl and add pepper, salt and garlic powder to taste. Toss together.
  2. Preheat oven to 350 degrees.
  3. Coat bottom of baking dish with non-stick spray.
  4. Heat oil over medium heat in a heavy saucepan.
  5. Cook onion in oil for 4 to 5 minutes.
  6. Add broccoli to onions and cook for 7 additional minutes.
  7. Add mushrooms to the mixture and brown.
  8. Add seasoned bread crumbs and cook one minute.
  9. Take saucepan from heat and cool.
  10. After the mixture has cooled, add cream cheese and mix well.
  11. Place wax paper on the counter and lay out sole fillets.
  12. Spoon mixture onto fillets.
  13. Roll fillets and secure with a toothpick.
  14. Place fillets in baking dish.
  15. Bake fish for 25 minutes.
  16. Remove from oven and allow to sit for a few minutes.
  17. Sprinkle paprika on top and serve.

Nutritional Benefits: Iron, Calcium, Folic Acid
Category: Main Dish, Lunch