• Serves
    2
  • 165
    Calories

Dietician'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 fish from overcooking and losing its moist, tender texture.

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

Heat 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 165
  • Cholesterol 71 mg
  • Monounsaturated fat 2 g
  • Saturated fat 1 g
  • Sodium 147 mg
  • Total carbohydrate 2 g
  • Dietary fiber 1 g
  • Protein 28 g
  • Serving size 1 fillet
  • Total fat 5 g
  • Meats, poultry and fish 4
  • Vegetables 1
  • Protein and dairy 1
  • Vegetables 1
  • Meat and meat substitutes 4
  • Nonstarchy vegetables 1
Last Updated: 04-04-2017
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