Ingredients-
1 teaspoon olive oil
2 cups fresh spinach leaves
2 teaspoons minced garlic
Ground black pepper, to taste
2 sole (flounder) fillets, each 5 ounces
1/2 teaspoon butter, melted
Directions-
Preheat the oven to 400 F. Lightly coat a baking dish with
cooking spray.
In a skillet, heat the olive oil over medium heat. Add the
spinach, garlic and pepper. Saute until the spinach starts to wilt,
2 to 3 minutes.
Place the sole fillets in the prepared baking dish. Place half of
the spinach mixture in the middle of each fillet and roll up. Place
the rolled fillets seam-side down. Brush with melted butter.
Bake until the fish is opaque throughout when tested with the
tip of a knife, 8 to 10 minutes.
Transfer to individual plates and serve immediately.
Nutritional Analysis (per serving)
Serving size- 1 fillet
Calories 234
Cholesterol 61 mg
Protein 24 g
Sodium 215 mg
Carbohydrate 7 g
Fiber 4 g
Total fat 11 g
Potassium 1,107 mg
Saturated fat 2 g
Calcium 230 mg
Monounsaturated fat 5 g
Dietitian's tip-
Whether baking, broiling, grilling or poaching fish, cook for 8 to 10
minutes per 1 inch of thickness measured at the thickest point.
Test for doneness at the earliest time given, to prevent the fish
from overcooking and losing its moist, tender texture.
Originally Submitted
7/16/2009
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