This simple recipe is a rich and flavorful way to present flat, white fish. If sole isn’t available, consider using flounder or halibut instead.
Tip: The best way to get perfectly cooked meat or fish is always to use an instant read thermometer, but if you don’t have one, a general rule of thumb for cooking any fish is 8-10 minutes per 1″ of thickness measured at the thickest point.
Ingredients
- 1 tsp. olive oil
- 2 cups fresh spinach
- 2 tsp. minced garlic
- Pepper to taste
- 2 (5 oz.) sole fillets
- ½ tsp. butter, melted
Directions
- Preheat oven to 400ºF.
- In a skillet, heat oil over medium heat. Add the spinach, garlic, and pepper and sauté until the spinach starts to wilt (2-3 minutes).
- Place the sole in the prepared baking dish. Place half of the spinach mixture in the middle of each fillet and roll up. Place the rolls seam-side down and brush with melted butter. Bake until the fish reaches an internal temperature of 145ºF and opaque throughout when tested with the tip of a knife (8-10 minutes).
Nutrition Facts
2 servings per container
Serving Size 178 g
| Amount per serving | ||
|---|---|---|
| Calories | 140 | |
| % Daily Value* | ||
| Total Fat 6g | 8% | |
| Saturated Fat 1.5g | 8% | |
| Trans Fat 0g | ||
| Polyunsaturated Fat 1g | ||
| Monounsaturated Fat 2.5g | ||
| Cholesterol 66mg | 22% | |
| Sodium 445mg | 19% | |
| Total Carbohydrate 2g | 1% | |
| Dietary Fiber 0.5g | 3% | |
| Total Sugars 0g | ||
| Includes 0g Added Sugars | 0% | |
| Sugar Alcohol 0g | ||
| Other Carbohydrate 1g | ||
| Protein 19g | ||
| Vitamin D 4mcg | 20% | |
| Calcium 64.9mg | 4% | |
| Iron 1.1mg | 6% | |
| Potassium 405mg | 8% | |
| Vitamin A 162.9mcg | 20% | |
| Vitamin C 9.3mg | 10% | |
| Vitamin E 1.9mg | 10% | |
| Vitamin K 146.5mcg | 120% | |
| Thiamin 0.1mg | 6% | |
| Riboflavin 0.1mg | 6% | |
| Niacin 5.5mg | 35% | |
| Vitamin B6 0.2mg | 15% | |
| Folate 65.4mcg | 16% | |
| Vitamin B12 1.6mcg | 70% | |
| Biotin 0mcg | 0% | |
| Chloride 29.4mg | 2% | |
| Pantothenate 0.3mg | 6% | |
| Phosphorus 376.5mg | 30% | |
| Iodine 0.6mcg | 0% | |
| Magnesium 50mg | 10% | |
| Zinc 0.7mg | 6% | |
| Selenium 38.4mcg | 70% | |
| Copper 0.1mg | 8% | |
| Manganese 0.3mg | 15% | |
| Chromium 0mcg | 0% | |
| Molybdenum 1.5mcg | 4% | |
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Ingredients
Sole, Spinach, Garlic, Olive Oil, Butter (sweet Cream).
Latest from Our Blog
Allergy Awareness Month
Raising awareness and helping people with allergies are the goals of Allergy Awareness Month. Learn more about food allergies and overall wellness here.