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.

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  • Makes: 4 servings
  • Bake: 20 mins 350°F

Spinach-Stuffed Sole

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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.
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Nutrition Facts (Spinach-Stuffed Sole)

  • Per serving:
  • 174 kcal ,
  • 5 g fat
  • (2 g sat. fat ,
  • 63 mg chol. ,
  • 379 mg sodium ,
  • 9 g carb. ,
  • 1 g fiber ,
  • 23 g pro.
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