Filet of Sole With Spinach & Tomatoes

May 12, 2023May 12, 20230 4

Filet of Sole With Spinach & Tomatoes - A healthy, light, and flavorful European-style dish best enjoyed with a glass of white wine

by The Chefin Seafood

Prep

15 min

Cook

30 min

Ready In

45 min

Level

Easy

Rating

Ingredients

Nutrision Information

Servings Per Recipe

Calories

220

Sugar

Fat

Filet of Sole With Spinach & Tomatoes is a light, healthy, and flavorful dish inspired by European cuisine. It's perfect for summer evenings when you want something easy and light. This dish is made with fresh ingredients and baked in the oven so no frying is necessary. The tender fillets of sole are stuffed with garlicky spinach, then topped with sliced tomatoes and a sprinkle of minced onions and jalapeno peppers (if desired). Cooking the fish in the tomato and onion mixture gives the dish a unique twist and a burst of fresh flavor. This dish is best enjoyed with a glass of white wine and some good company. It's perfect for a romantic dinner or a get-together with friends.

Instructions

1.	Preheat the oven to 375°F (190°C). Grease a 9x13-inch baking dish with olive oil.
2.	In a large bowl, combine the spinach, garlic, salt, and pepper. Stir well to combine.
3.	Grab a handful of the spinach mixture and place it at one end of a fillet of sole. Roll the fillet up around the spinach mixture, tucking in the loose ends to form a neat package. Repeat with the remaining fillets and spinach mixture.
4.	Arrange the rolled-up fillets in the prepared baking dish with the seam side down.
5.	Sprinkle the minced onion, sliced tomatoes, and jalapeno peppers (if using) over the top of the fillets.
6.	Cover the dish with foil and bake for 20-25 minutes or until the fish is cooked through and flakes easily with a fork.
7.	Remove the foil and bake for an additional 5 minutes to brown the tomato and onion mixture.
8.	Serve hot and enjoy!

PROS

This dish is a great way to incorporate more fish and vegetables into your diet.

It’s low in calories, low in fat, and full of protein and fiber.

The unique blend of flavors and textures is sure to impress dinner guests.

CONS

Some people may not like the texture of cooked spinach.

The jalapeno peppers may be too spicy for some palates.

HEALTH & BENEFITS

This dish is packed with healthy vitamins and minerals.
The spinach is high in vitamins K, A, and C, and iron.
The tomatoes are rich in antioxidants, vitamin C, and potassium.
The fish is a great source of lean protein, omega-3 fatty acids, and vitamin D.

	12 cups spinach , washed , stems removed
	3 garlic cloves , minced
	salt & pepper
	1 lb fillet of sole
	1 medium sweet onion , minced
	4 roma tomatoes , sliced
	2 jalapeno peppers , minced ( optional )