Spinach-stuffed sole

Dietician's Tip

Whether baking, broiling, grilling or poaching fish, cook for 8 to 10 minutes per 1 inch of thickness (measured at the thickest point). Test for doneness at the earliest time given to prevent fish from overcooking and losing its moist, tender texture.

Ingredients

  • 1 teaspoon olive oil
  • 2 cups fresh spinach leaves
  • 2 teaspoons minced garlic
  • Ground black pepper, to taste
  • 2 sole (flounder) fillets, each 5 ounces
  • 1/2 teaspoon butter, melted

Directions

Heat the oven to 400 F. Lightly coat a baking dish with cooking spray.

In a skillet, heat the olive oil over medium heat. Add the spinach, garlic and pepper. Saute until the spinach starts to wilt, 2 to 3 minutes.

Place the sole fillets in the prepared baking dish. Place half of the spinach mixture in the middle of each fillet and roll up. Place the rolled fillets seam-side down. Brush with melted butter. Bake until the fish is opaque throughout when tested with the tip of a knife, 8 to 10 minutes. Transfer to individual plates and serve immediately.

Serving Information

Serves 2

Nutritional analysis per serving

Calories: 165
Total carbohydrate: 2 g
Cholesterol: 71 mg
Dietary fiber: 1 g
Monounsaturated fat: 2 g
Protein: 28 g
Saturated fat: 1 g
Serving size: 1 fillet
Sodium: 147 mg
Total fat: 5 g

DASH Eating Plan Servings

Meats, poultry and fish: 4
Vegetables: 1

Diabetes Meal Plan Choices

Meat and meat substitutes: 4
Nonstarchy vegetables: 1

Mayo Clinic Healthy Weight Pyramid Servings

Protein and dairy: 1
Vegetables: 1

Last Updated Apr 4, 2017


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