Spinach Stuffed Sole
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
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 400º 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.
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.
Member Ratings For This Recipe
-
MRS_HBE
-
EGYPTFREAK
-
GRAMPIAN
-
JUST4LIFE
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
-
MLAVO056