Spinach-stuffed sole
Updated: 2017-04-04
Nutrition experts recommend eating fish twice a week. This recipe is a tasty way to help you meet this goal.
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
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.
Nutritional analysis per serving
Calories: 165
Total carbohydrate: 2 g
Cholesterol:
Dietary fiber:
Monounsaturated fat:
Protein: 28 g
Saturated fat:
Serving size: 1 fillet
Sodium:
Total fat: 5 g