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.


Spinach-Stuffed Sole

by 2  people


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Servings: Makes 4 servings.

 
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Ingredients
  • 4 4-ounce
    fresh or frozen sole or flounder fillets (about 1/4 inch thick)
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  • 1 10-ounce
    package frozen chopped spinach
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  • clove garlic, minced
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  • 1 teaspoon
    olive oil
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  • 1/3 cup
    crumbled feta cheese (about 1-1/2 ounces)
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  • 1/2 cup
    herb-seasoned stuffing mix
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  • 2 tablespoons
    lemon juice
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  • 1 tablespoon
    snipped fresh dillweed or 1 teaspoon dried dillweed
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  •  
    Nonstick spray coating
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  •  
    Coarsely ground pepper
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  •  
    Fresh lemon slices (optional)
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  •  
    Fresh dill sprigs (optional)
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Directions
1.
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.
2.
Cook garlic in olive oil in a medium saucepan till tender. Remove from heat.
3.
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.
4.
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: 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.
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