75g (3oz) finely chopped onion
1 clove garlic, minced
2 teaspoons olive oil
75g (3oz) shredded carrot
75g (3oz) shredded courgette
75g (3oz) cooked white or brown rice
2 tbsp chopped fresh flat-leaf parsley or regular parsley
1/8 teaspoon freshly ground pepper
4 sole fillets (1-1/2 pounds total), thawed if frozen
2 tablespoons dry white wine
2 teaspoons of dairy free margarine, melted
1 teaspoon of paprika
1 lemon, cut in wedges

1.Preheat the oven to 200C, gas Mark 6. Prepare a shallow baking dish with non-stick pan spray or the olive oil.

2. In a small skillet, sauté the onion and garlic in oil until tender, about 4 minutes.

3. Add the carrot and courgette; sauté 2 minutes. Add the rice; sauté 1 minute more.

4. Remove from the heat; stir in the parsley and pepper.

5. Sprinkle the sole with wine. Spoon the rice mixture evenly
down the centre of each fillet; roll up from the short side.

6. Place, seam side down, in the prepared baking dish. Brush with margarine and sprinkle with paprika.

7. Bake 15 to 17 minutes, or until the fish is opaque and the stuffing is hot. Serve with lemon wedges.