Spinach Stuffed Sole Recipe
Healthy Fish Recipe
A scant amount of oil and part-skim mozzarella cheese give this lower fat dish a Mediterranean flavor.
Ingredients:
Nonstick cooking spray
1 teaspoon olive oil
1/2 pound fresh mushrooms, sliced
1/2 pound fresh spinach, chopped
1/4 teaspoon oregano leaves, crushed
1 clove garlic, minced
1-1/2 pound sole fillets or other white fish
2 tablespoons sherry
4 oz (1-cup ) part-skim mozzarella cheese, grated
Directions:
Preheat oven to 400 degrees.
Spray a 10 x 6-inch baking dish with nonstick cooking spray.
Heat oil in skillet; saute mushrooms about 3 minutes or until tender.
Add spinach and continue cooking about 1 minute or until spinach is barely wilted. Remove from heat; drain liquid into prepared baking dish.
Add oregano and garlic to drained sauteed vegetables; stir to mix ingredients. Divide vegetable mixture evenly among fillets, placing filling in center of each fillet. Roll fillet around mixture and place seam-side down in prepared baking dish.
Sprinkle with sherry, then grated mozzarella cheese. Bake 15-20 minutes or until fish flakes easily. Lift out with a slotted spoon.
Recipe yields 4 servings of Spinach Stuffed Sole; serving size is 1 fillet roll.
Each serving provides: Calories: 262, Total fat: 8g, Saturated fat: 4g, Cholesterol: 95mg, Sodium: 312mg
See also on BellyBytes.com:
Spinach and Rice Frittata
Spinach Rice Casserole
Spinach Lasagna
