Sole Rolls (Poached in Milk)

May 12, 2023May 12, 20230 14
Sole Rolls (Poached in Milk) recipe for a healthy dinner
in Seafood

Prep

20 min

Cook

20 min

Ready In

40 min

Level

Difficult

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

1 cup fresh baby spinach leaves
1 green onion , chopped
1 medium tomatoes , quartered and quartered again
salt and pepper
1 teaspoon olive oil
1/4 cup onion , finely chopped
1/2 cup fresh tomato , seeded and finely chopped
1/2 cup fresh spinach , chopped and packed
1 tablespoon capers , drained and crushed
1 tablespoon ricotta cheese
salt and pepper
1 lb sole fillet , in one piece
1/4 lemon , juice of
1 teaspoon fresh dill ( or 1/2 teaspoon dried dill )
1/2 cup milk ( I use 2 % )
2 tablespoons parmesan cheese , shredded
1 green onion , chopped

Nutrision Information

Servings Per Recipe
4
Calories
198
Sugar
3g
Fat
5g
Sole Rolls (Poached in Milk) is a delicious and healthy seafood dish that can be enjoyed at any time of the day. This recipe features fresh sole fillet filled with an antioxidant-rich spinach, tomato, and caper stuffing, poached in milk to form a delicious and creamy sauce. The dish is seasoned with lemon, fresh dill, and parmesan cheese to create a burst of flavors. Sole Rolls (Poached in Milk) is an excellent choice for a light, yet satisfying dinner and can be paired with steamed vegetables or a fresh side salad for a complete meal.

Instructions

1.Preheat oven to 350°F.
2.In a medium skillet, heat 1 teaspoon olive oil over medium heat.
3.Add 1/4 cup onion and cook until onion is translucent, stirring occasionally, about 5 minutes.
4.Add 1/2 cup fresh tomato, chopped, and cook, stirring frequently, until tomato has softened and released its juices, about 5 minutes.
5.Add 1/2 cup chopped fresh spinach, 1 tablespoon capers, drained and crushed and 1 tablespoon ricotta cheese.
6.Cook until spinach has wilted and cheese has melted into the sauce, about 5 minutes.
7.Season with salt and pepper to taste.
8.Lay sole fillet out on a clean surface with the smooth side facing down. Sprinkle with salt and pepper. Spread spinach-tomato mixture over the entire surface.
9.Starting at one end, gently roll the fillet up tightly and secure with toothpicks if necessary.
10.Place rolled fillet in a baking dish. Squeeze lemon over the top and sprinkle with 1 teaspoon fresh dill and 2 tablespoons parmesan cheese.
11.Pour 1/2 cup milk over the top of the fillet, and sprinkle with 1 chopped green onion. Cover the baking dish loosely with aluminum foil.
12.Bake until the fish is cooked through and the milk has thickened and formed a sauce, about 15-20 minutes.

PROS

Sole Rolls (Poached in Milk) is a healthy, low-fat recipe made from sole fillet, spinach, tomatoes, and capers.

It is high in protein and essential vitamins and minerals such as vitamin D, B12 and selenium.

CONS

This recipe requires a bit of preparation, and it may be difficult for beginner cooks to make.
The final dish may be a bit too mild in flavor for some palates.

HEALTH & BENEFITS

This dish is particularly beneficial for cardiovascular health due to its high protein, low-fat content.
The sole fillet is an excellent source of selenium, which plays a vital role in promoting a healthy immune system and reducing the risk of certain cancers.
Spinach offers numerous health benefits, including promoting healthy digestion, reducing inflammation, and preventing oxidative stress in the body.

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