Spinach Stuffed Sole

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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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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.

8SHARES
TAGS:  Fish |

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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

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  • 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

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

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  • 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

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  • 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

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