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[NEW] Spinach-stuffed Sole

This simple recipe is a rich and flavorful way to present flat, white fish. If sole isn't available, consider using flounder or halibut instead. Tip: The best way to get perfectly cooked meat or fish is always to use an instant read thermometer, but if you don't have one, a general rule of thumb for cooking any fish is 8-10 minutes per 1" of thickness measured at the thickest point.
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Prep Time: 15 min.
Cook Time: 25 min.
Total Time: 40 mins
2 Servings
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[NEW] Spinach-stuffed Sole

Ingredients

  • 1 tsp. olive oil
  • 2 cups fresh spinach
  • 2 tsp. minced garlic Pepper to taste 2 (
  • 5 oz.) sole fillets ½ tsp. butter, melted

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Instructions

  1. Preheat oven to 400ºF.
  2. In a skillet, heat oil over medium heat. Add the spinach, garlic, and pepper and sauté until the spinach starts to wilt (2-3 minutes).
  3. Place the sole in the prepared baking dish. Place half of the spinach mixture in the middle of each fillet and roll up. Place the rolls seam-side down and brush with melted butter. Bake until the fish reaches an internal temperature of 145ºF and opaque throughout when tested with the tip of a knife (8-10 minutes).

Nutrition Facts

2 servings per container
Serving size 178 g
Amount per serving
Calories 138
% Daily Value*
Total Fat 6.1g 8%
Saturated Fat 1.6g 8%
Trans Fat 0.1g
Cholesterol 66.3mg 22%
Sodium 443.9mg 19%
Total Carbohydrate 2g 1%
Dietary Fiber 0.72g 3%
Total Sugars 0.2g
Includes 0g Added Sugars 0%
Protein 18.6g
Vitamin D 4mcg 20%
Calcium 64.9mg 4%
Iron 1.1mg 6%
Potassium 405.9mg 8%

*The % Daily Value (DV) 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.

Practical Notes
No additional notes for this recipe.

Score Breakdown

+ More
  • Fiber
  • Vitamins & Minerals
  • Whole Grains
− Less
  • Additives to Limit
  • Added Sodium
  • Added Sugar
+5 -3 =2
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