Spinach-Stuffed Sole

May 11, 2023May 11, 20230 13

Spinach-Stuffed Sole for a healthy and delicious dinner

by The Chefin Seafood

Prep

20 min

Cook

25 min

Ready In

45 min

Level

Easy

Rating

Ingredients

	1 package frozen chopped spinach
	1 beaten egg white
	1 cup herbed croutons
	1/2 cup cream-style low-fat cottage cheese , drained
	1 small carrot , shredded
	2 tablespoons seafood cocktail sauce
	4 sole fillets ( or other thin fish fillets ) or ( 3/4 lb ) flounder fillets ( or other thin fish fillets )

Nutrision Information

Servings Per Recipe

Calories

217

Sugar

Fat

2.5g

Spinach-Stuffed Sole is a healthy and delicious dinner option that is easy to prepare and makes for an impressive presentation at the table. This dish combines the delicate flavor of sole with the earthy taste of spinach and the crunchiness of croutons. The low-fat cottage cheese adds creaminess and the shredded carrot provides a hint of sweetness. The fillets are rolled up with the stuffing mixture and baked until tender, making for a satisfying and nutritious meal that is perfect for any occasion.

Instructions

1.	Preheat oven to 350 degrees F (175 degrees C).
2.	Cook spinach according to package directions.
3.	In a medium bowl, combine cooked spinach, beaten egg white, herbed croutons, drained low-fat cottage cheese, shredded carrot, and cocktail sauce.
4.	Lay fillets flat and add spinach mixture to the center of each fillet.
5.	Roll up each fillet starting at one end, tucking in the edges, and place seam side down on a baking sheet.
6.	Bake in the preheated oven for 20-25 minutes or until fish flakes easily with a fork.

PROS

This dish is a great way to incorporate healthy spinach into your diet and provides a good source of protein from the fish.

The individual fillets make for easy serving and portion control.

CONS

Thin fillets can be fragile and difficult to work with, so be careful when stuffing and rolling.

While the dish is healthy, it may not be satisfying enough on its own for some people and requires side dishes to complete the meal.

HEALTH & BENEFITS

Spinach is high in vitamins and minerals such as iron, calcium, and vitamins A and C.
Fish is a great source of protein and omega-3 fatty acids, which can help reduce inflammation and the risk of heart disease.