194052 Health Library | Health and Wellness | Wellmont Health System
  • Spinach Stuffed Sole

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

    Nutrition Facts

    Serving Size 1 fillet roll.
    Calories 262
    Total Fat 8 g
    Saturated Fat 4 g
    Cholesterol 95 mg
    Sodium 312 mg

    Servings and Times

    Servings 4

    Ingredients and Preparation

    Ingredients Measures
    Nonstick cooking spray as needed
    Olive oil 1 teaspoon
    Fresh mushrooms, sliced ½ pound
    Fresh spinach, chopped ½ pound
    Oregano leaves, crushed ¼ teaspoon
    Clove garlic, minced 1
    Sole fillets or other white fish 1½ pounds
    Sherry 2 tablespoons
    Part-skim mozzarella cheese, grated 4 ounces (1 cup)  
    Directions
    1. Preheat oven to 400ºF.
    2. Spray a 10 x 6-inch baking dish with nonstick cooking spray.
    3. Heat oil in skillet; sauté 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 sautéed 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 sherry, then grated mozzarella cheese. Bake 15-20 minutes or until fish flakes easily. Lift out with a slotted spoon.
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