FoodReference.com (Since 1999)
RECIPE SECTION - Over 10,000 Recipes

 

You are here > Home > Recipes

 

CULINARY SCHOOLS
& COOKING CLASSES

From Amateur & Basic Cooking Classes to Professional Chef Training & Degrees -  Associates, Bachelors & Masters
More than 1,000 schools & classes listed for all 50 States, Online and Worldwide

 

SPINACH-STUFFED SOLE

Heart healthy doesn’t have to mean plain cooking, as this special dish shows.
Yield: 4 servings
 

INGREDIENTS

    • 1 tsp olive oil
    • 1/2 lb fresh mushrooms, sliced
    • 1/2 lb fresh spinach, chopped
    • 1/4 tsp oregano leaves, crushed
    • 1 clove garlic, minced
    • 1½ lb sole fillets or other white fish
    • 2 Tbsp sherry
    • 4 oz (1 C) part-skim mozzarella cheese, grated as needed nonstick cooking spray
     

DIRECTIONS

1. Preheat oven to 400 ºF.

2. Coat 10- by 6-inch baking dish with nonstick cooking spray.

3. Heat oil in skillet and sauté mushrooms for about 3 minutes or until tender.

4. Add spinach and continue cooking for about 1 minute or until spinach is barely wilted. Remove from heat and 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 and place in center of each.

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

8. Sprinkle with sherry, then grated mozzarella cheese. Bake for 15–20 minutes or until fish flakes easily. Lift out with slotted spoon.
 

    NUTRITION
    Serving size: 1 fillet roll - Each serving provides:
    Calories: 273
    Total fat: 9 g
    Saturated fat: 4 g
    Cholesterol: 95 mg
    Sodium: 163 mg
    Total fiber: 2 g
    Protein: 39 g
    Carbohydrates: 6 g
    Potassium: 880 mg

     

National Institutes of Health - www.nih.gov/
Keep the Beat: Heart Healthy Recipes
National Heart, Lung, and Blood Institute

 

 

RELATED RECIPES

  Home   |   About & Contact   |   Recipe Index   |   Kitchen Tips   |   Cooking Contests   |   Other Links  

Please feel free to link to any pages of FoodReference.com from your website. 
For permission to use any of this content please E-mail: james@foodreference.com
All contents are copyright © 1990 - 2016 James T. Ehler and www.FoodReference.com unless otherwise noted.
All rights reserved.  You may copy and use portions of this website for non-commercial, personal use only.
 Any other use of these materials without prior written authorization is not very nice and violates the copyright.
Please take the time to request permission.
 

FoodReference.com Logo

 

 

Popular Pages