Recipe from Better Homes and Gardens
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.
Servings: Makes 4 servings.
4 4-ouncefresh or frozen sole or flounder fillets (about 1/4 inch thick)see savings
1 10-ouncepackage frozen chopped spinachsee savings
1clove garlic, mincedsee savings
1 teaspoonolive oilsee savings
1/3 cupcrumbled feta cheese (about 1-1/2 ounces)see savings
1/2 cupherb-seasoned stuffing mixsee savings
2 tablespoonslemon juicesee savings
1 tablespoonsnipped fresh dillweed or 1 teaspoon dried dillweedsee savings
Nonstick spray coatingsee savings
Coarsely ground peppersee savings
Fresh lemon slices (optional)see savings
Fresh dill sprigs (optional)see savings
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.
Per serving: Calories 174, Total Fat 5 g, Saturated Fat 2 g, Cholesterol 63 mg, Sodium 379 mg, Carbohydrate 9 g, Fiber 1 g, Protein 23 g. Daily Values: Vitamin A 39%, Vitamin C 16%, Calcium 11%, Iron 0%. Exchanges: Vegetable .5, Starch .5, Lean Meat 3, Fat .5. Percent Daily Values are based on a 2,000 calorie diet.