Spinach-Stuffed Sole

2:45 PM, May 19, 2009   |    comments
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Ingredients:

 

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:

Preheat 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.

Serves 2

Nutritional Analysis (per serving):

  • Serving size: 1 fillet
  • Calories 234
  • Cholesterol 61 mg
  • Protein 24 g
  • Sodium 215 mg
  • Carbohydrate 7 g
  •  Fiber 4 g
  • Total fat 11 g
  •  Potassium 1,107 mg
  • Saturated fat 2 g
  • Calcium 230 mg
  • Monounsaturated fat 5 g

By Mayo Clinic Staff

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