Spinach-stuffed sole
Nutrition experts recommend eating fish twice a week. This recipe is a tasty way to help you meet this goal.
Nutrition Facts
Serving Size: 1 fillet
Calories: 165
Serving size
1 fillet
Calories
165
Monounsaturated fat
2 g
Saturated fat
1 g
Total fat
5 g
Sodium
147 mg
Cholesterol
71 mg
Dietary fiber
1 g
Protein
28 g
* Percent Daily Values are based on a 2,000 calorie diet.
Your daily values may be higher or lower depending on your calorie needs.
Your daily values may be higher or lower depending on your calorie needs.
Ingredients
(Serves 2)
- 1 teaspoon olive oil
- 2 cups fresh spinach leaves
- 2 teaspoons minced garlic
- Ground black pepper, to taste
- 2 sole (flounder) fillets, each 5 ounces
- 1/2 teaspoon butter, melted
Directions
Heat the oven to 400 F. Lightly coat a baking dish with cooking spray.
In a skillet, heat the olive oil over medium heat. Add the spinach, garlic and pepper. Saute until the spinach starts to wilt, 2 to 3 minutes.
Place the sole fillets in the prepared baking dish. Place half of the spinach mixture in the middle of each fillet and roll up. Place the rolled fillets seam-side down. Brush with melted butter. Bake until the fish is opaque throughout when tested with the tip of a knife, 8 to 10 minutes. Transfer to individual plates and serve immediately.
