Spinach-Stuffed Sole

Fine, firm texture, and delicate flavor make sole or flounder a favorite among gourmet cooks. Filled with an herb-seasoned stuffing mix, spinach, and feta cheese, and served with fresh lemon juice, this fish recipe is a low-fat source of protein.

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  • 4 ounces fresh or frozen sole or flounder fillets (about 1/4 inch thick)
  • 1 10 ounce package frozen chopped spinach
  • 1 clove garlic, minced
  • 1 teaspoon olive oil
  • 1/3 cup crumbled feta cheese (about 1-1/2 ounces)
  • 1/2 cup herb-seasoned stuffing mix
  • 2 tablespoons lemon juice
  • 1 tablespoon snipped fresh dillweed or 1 teaspoon dried dillweed
  • Nonstick spray coating
  • Coarsely ground pepper
  • Fresh lemon slices (optional)
  • Fresh dill sprigs (optional)
Thaw fish, if frozen. Rinse fish; pat dry with paper towels. Cook spinach according to package directions; cool slightly. Drain spinach, pressing out excess liquid until spinach is dry.
Cook garlic in olive oil in a medium saucepan till tender. Remove from heat.
Add spinach, feta cheese, stuffing mix, 1 tablespoon of the lemon juice, and the dillweed to saucepan; mix well (if mixture seems dry, add 1 tablespoon water). Spoon about 1/3 cup spinach mixture onto each piece of fish. Roll up fish around stuffing. Spray a 2-quart square or rectangular baking dish with nonstick coating. Place fish rolls, seam side down, in baking dish. Brush fish rolls with remaining 1 tablespoon lemon juice. Sprinkle lightly with pepper.
Bake, uncovered, in a 350 degree F oven about 20 minutes or till fish flakes easily when tested with a fork. Garnish with fresh lemon slices and dill sprigs, if desired. Makes 4 servings.

nutrition information

Per Serving: cal. (kcal) 174, Fat, total (g) 5, chol. (mg) 63, sat. fat (g) 2, carb. (g) 9, fiber (g) 1, pro. (g) 23, vit. A (RE) 402, vit. C (mg) 9, sodium (mg) 379, calcium (mg) 111, Vegetables () 1, Starch () 1, Lean Meat () 3, Fat () 1, Percent Daily Values are based on a 2,000 calorie diet
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