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.

Serves 2

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
  • Total carbohydrate: 1 g
  • Dietary fiber: 1 g
  • Sodium: 140 mg
  • Saturated fat: 1 g
  • Monounsaturated fat: 2 g
  • Total fat: 5 g
  • Cholesterol: 71 mg
  • Protein: 27 g
  • Calories: 157
  • Meats poultry and fish: 4
  • Meat and meat substitutes: 4
  • Nonstarchy vegetables: 1
Last Updated: 2011-04-30
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