Spinach-Stuffed Sole

Number of Servings: 2 (178 g)
Active Time: 15 min.
Total Time: 25 min.
Spinach-Stuffed Sole

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.


  • 1 tsp. olive oil
  • 2 cups fresh spinach
  • 2 tsp. minced garlic
  • Pepper to taste
  • 2 (5 oz.) sole fillets
  • ½ tsp. butter, melted


  1. Preheat oven to 400ºF.
  2. 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).
  3. 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.


Sole, Spinach, Garlic, Olive Oil, Butter (sweet Cream).

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