Spinach Stuffed Sole

20SHARES

4 of 5 (39)
Create a Recipe Makeover
Nutritional Info
  • Amount Per Serving
  • Calories: 269.8
  • Total Fat: 7.7 g
  • Cholesterol: 102.8 mg
  • Sodium: 272.4 mg
  • Total Carbs: 2.0 g
  • Dietary Fiber: 0.4 g
  • Protein: 38.3 g

View full nutritional breakdown of Spinach Stuffed Sole calories by ingredient
Report Inappropriate Recipe


This is a SparkPeople.com Recipe (what's this)

Introduction

A scant amount of oil and part-skim mozzarella cheese give this lower fat dish a Mediterranean flavor. A scant amount of oil and part-skim mozzarella cheese give this lower fat dish a Mediterranean flavor.

Ingredients

    • nonstick cooking spray, as needed
    • 1 teaspoon olive oil
    • 1/2 lb. fresh mushrooms, sliced
    • 1/2 lb. fresh spinach, chopped
    • 1/4 teaspoon oregano leaves, crushed
    • 1 clove garlic, minced
    • 1-1/2 lb. sole fillets or other white fish
    • 2 tablespoon orange juice
    • 4 oz. (1 cup) part-skim mozzarella cheese, grated

Directions

1. Preheat oven to 400 F.



2. Spray a 10"x6" baking dish with nonstick cooking spray.



3. Heat oil in skillet; saute mushrooms about 3 minutes or until tender.



4. Add spinach and continue cooking about 1 minute or until spinach is barely wilted. Remove from heat; drain liquid into prepared baking dish.



5. Add oregano and garlic to drained sauteed vegetables; stir to mix ingredients.



6. Divide vegetable mixture evenly among fillets, placing filling in center of each fillet.



7. Roll fillet around mixture and place seam-side down in prepared baking dish.



8. Sprinkle with orange juice, then grated mozzarella cheese. Bake 15-20 minutes or until fish flakes easily. Lift out with a slotted spoon.



Yield: 4 servings--Serving Size: 1 fillet roll.





20SHARES
TAGS:  Fish |

Great Stories from around the Web

Rate This Recipe

Member Ratings For This Recipe


  • Incredible!
    8 of 8 people found this review helpful
    The fillets I had were too small to roll so I placed them in the baking dish and then topped them with the other ingredients. Quick and easy to make. Tastes great. - 2/4/08

    Was this review helpful?   yes  No

  • Incredible!
    8 of 8 people found this review helpful
    I love this recipe! My husband really loved it. I sauted the garlic with the mushrooms and sprinkled permeasan cheese over the top and then baked the fish. So tasty and fun to make. - 11/29/07

    Was this review helpful?   yes  No


  • 3 of 3 people found this review helpful
    Lemon juice instead of orange would give it a bit more zip. - 8/13/09

    Was this review helpful?   yes  No

  • Very Good
    3 of 3 people found this review helpful
    This was a really good recipe. It was kind of bland, I think it wouldn't hurt at all to add more garlic or even maybe some type of seasoning to spice it up a little bit more. Overall, very simple to make and very yummy. I got 2 pounds of sole for $20 and was able to feed 7 adults, big money saver!!! - 9/13/08

    Was this review helpful?   yes  No

  • Very Good
    3 of 3 people found this review helpful
    I would make this again and substitute some spinach (not all!) for maybe pesto or another type of cheese.. I found it to be quite "spinachy". I used tilapia, and it was a good sole substitute... All in all, I will make this again but with some changes. - 1/28/08

    Was this review helpful?   yes  No

  • O.K.
    2 of 7 people found this review helpful
    Sounds Great. I have 4 rows of spinach that just keeps coming and am looking for any spinach recipes I can get my hands on. The relatives and nieghbors won't take any more. - 8/13/09

    Was this review helpful?   yes  No

  • Very Good
    2 of 2 people found this review helpful
    I was suprised at how good this was. I did substitute parm.cheese instead of mozzarella cheese. Yummy! - 4/19/08

    Was this review helpful?   yes  No

  • Incredible!
    2 of 2 people found this review helpful
    This recipe is FANTASTIC. I was not much of a cook before, and this is one of the first dinner recipes I tried. It was fun to make, looked great when it was done, and tasted fantastic!! - 3/7/07

    Was this review helpful?   yes  No


  • 1 of 1 people found this review helpful
    Excellent. I love both white fish and spinach and this is ideal for a light supper - 12/1/09

    Was this review helpful?   yes  No


  • 1 of 1 people found this review helpful
    will try tonight !
    looks good - 9/25/09

    Was this review helpful?   yes  No

  • Very Good
    1 of 2 people found this review helpful
    Sounds terrific. I'm always looking for something different to do with fish - 8/13/09

    Was this review helpful?   yes  No

  • Incredible!
    1 of 1 people found this review helpful
    YUMMY AND EASY - 2/11/09

    Was this review helpful?   yes  No

  • Good
    1 of 1 people found this review helpful
    I thought this was good however my family found it rather bland - 1/6/09

    Was this review helpful?   yes  No


  • 1 of 1 people found this review helpful
    I plan on making this tonight, but since only have fresh basil on hand, I'll have to use that instead of spinach; We shall see....... - 6/22/08

    Was this review helpful?   yes  No
  • I added onion to the mushrooms, and spread oregano on the filets. I also added some lemon pepper to the filets. I used lemon juice instead of the orange juice, only because the orange juice has more carbs.
    And it was delicious....I put some beautiful red tomato on the plate and we loved this mea - 4/17/15

    Was this review helpful?   yes  No
  • This was wonderful. My husband was impressed by it and cleaned his plate. We did add salt and pepper at the table and the next time I will add a litter onion and pepper to the stuffing. I will definitely make the dish again. Thanks for posting it to the website. - 2/24/13

    Was this review helpful?   yes  No
  • Really delicious and a nice change from chicken! - 7/3/11

    Was this review helpful?   yes  No
  • Delicious and easy to prepare. My fillets were to small also so I sandwiched the spinach filing between two fillets and popped them in the Forman. Removed, added mozzarella and put under the broiler until the cheese had browned. BF gave this a 4, I give it a 5, so I give you a 5. - 2/21/11

    Was this review helpful?   yes  No
  • Can't wait to try ... do not particularly like white fish and my husband does ... this sounds like a great compromise ... thanks! - 1/31/10

    Was this review helpful?   yes  No
  • Can't wait to try - 12/3/09

    Was this review helpful?   yes  No
  • Sounds great, will try it one day! - 12/2/09

    Was this review helpful?   yes  No
  • I love it, without mushrooms. - 12/1/09

    Was this review helpful?   yes  No
  • Sounds great - 12/1/09

    Was this review helpful?   yes  No
  • sounds awesome, i cant wait to show my husband this recipe - 12/1/09

    Was this review helpful?   yes  No
  • We love fish and I plan to try this very soon. - 12/1/09

    Was this review helpful?   yes  No
See All Comments