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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
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Spinach Stuffed Sole


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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.





TAGS:  Fish |

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