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).
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