Spinach Stuffed Sole

Spinach Stuffed Sole

Heart healthy doesn't have to mean plain cooking, as this wow-inspiring dish shows.

CAL/SERV :

262

PREP TIME :

10 MINS

YIELDS :

4 SERVINGS

COOK TIME:

30 MINS

INGREDIENTS
  • Nonstick cooking spray
  • 1 tsp olive oil
  • ½ lb fresh mushrooms, sliced
  • ½ lb fresh spinach, chopped
  • ¼ tsp oregano leaves, crushed
  • 1 clove garlic, minced
  • 1½ lb fillets of sole or other white fish
  • 2 Tbsp sherry 4 oz (1 C) part-skim mozzarella cheese, grated

INSTRUCTIONS
  1. Preheat oven to 400 °F. Spray a 10×6-inch baking dish with nonstick cooking spray.
  2. Heat the olive oil in a skillet; sauté the mushrooms for about 3 minutes or until tender.
  3. Add spinach, and continue cooking for about 1 minute or until spinach is barely wilted. Remove from heat; drain liquid into prepared baking dish.
  4. Add oregano and garlic to drained sautéed vegetables; stir to mix ingredients.
  5. Divide vegetable mixture evenly among fillets, placing filling in center of each fillet.
  6. Roll fillet around mixture and place seam-side down in prepared baking dish.
  7. Sprinkle with sherry, then grated mozzarella cheese. Bake 15 to 20 minutes, or until fish flakes easily with a fork in the thickest part. Lift out with a slotted spoon, and serve.

Nutrition (per serving):

Calories 262, Total fat 8 g, Saturated fat 4 g, Cholesterol 95 mg, Sodium 312 mg

*Percent Daily Values are based on a 2,000 calorie diet.

 Courtesy of National Heart, Lung, and Blood Institute