Spinach-Stuffed Sole with Garlic
Six ingredients and less than twenty minutes are enough for this delicate fish supper. Garlicky spinach is rolled inside sole fillets, with only a light brush of butter on top before the pan goes into the oven.
- Serves
- 2
- Prep
- 10 min
- Cook
- 10 min
- Serving size
- 1 fillet (about 140 g / 5 oz raw)
Ingredients
- 1 tsp olive oil
- 60 g (2 cups) fresh spinach leaves
- 2 tsp minced garlic
- Ground black pepper, to taste
- 2 sole or flounder fillets, 140 g (5 oz) each
- 1/2 tsp butter, melted
- Cooking spray
Method
- Heat the oven to 200°C (400°F) and lightly coat a baking dish with cooking spray.
- Warm the olive oil in a skillet over medium heat. Add the spinach, garlic and black pepper and cook for 2 to 3 minutes, just until the leaves begin to wilt.
- Lay the sole fillets in the baking dish. Spoon half the spinach mixture into the center of each, roll them up and place seam-side down.
- Brush the tops with the melted butter and bake for 8 to 10 minutes, until the fish is opaque throughout. Serve immediately.
Cook’s tip
Thin white fish goes from tender to dry very quickly. Start checking at 8 minutes and take it out as soon as the center is opaque.
Variation
Flounder is the easiest direct substitute for sole because the fillets have a similar thin, flexible shape.
Nutrition per serving
Values reproduced from the supplied recipe document.
- Energy
- 165 kcal
- Protein
- 28 g
- Carbohydrate
- 2 g
- of which sugars
- trace
- Fat
- 5 g
- of which saturates
- 1 g
- Fiber
- 1 g
- Sodium
- 147 mg
DASH-friendly, heart-healthy, gluten-free and low-sodium. Added sugars: 0 g.