Spinach-Stuffed Sole Recipe πΏπ
Prep Time: 10 minutes
Cook Time: 16 minutes
Total Time: 26 minutes
Servings: 4
Description:
Indulge in the delightful flavors of our Spinach-Stuffed Sole recipe, a dish that perfectly marries the freshness of spinach with the delicate taste of sole fillets. This recipe is not only easy to make but also bursting with nutritious goodness. Each bite offers a delightful blend of flavors and textures that will leave you craving for more. Whether you’re a seasoned cook or just starting out in the kitchen, this recipe is sure to impress your taste buds and satisfy your hunger.
Ingredients:
- 1 cup frozen chopped spinach
- 1 cup herbed croutons
- 1 cup cream-style low-fat cottage cheese
- 1/2 cup grated carrot
- 4 sole fillets
- 2 flounder fillets
Nutrition Facts (per serving):
- Calories: 295.8
- Fat: 8g
- Saturated Fat: 1.9g
- Cholesterol: 154.9mg
- Sodium: 1163.5mg
- Carbohydrates: 7g
- Fiber: 2.6g
- Sugar: 1.7g
- Protein: 47.8g
Recipe Instructions:
| Step | Instructions |
|---|---|
| 1 | In a microwave-safe casserole, microcook the spinach, uncovered, on 100% power (high) for 3 to 5 minutes, or until thawed, breaking up with a fork after 2 minutes. |
| 2 | Press to drain the spinach well. |
| 3 | Stir together the egg white, croutons, cottage cheese, carrot, and sauce, then stir in the spinach. |
| 4 | Spray four 10 oz microwave-safe custard cups with vegetable spray. |
| 5 | Line the cups with fillets, trimming and piecing as necessary. |
| 6 | Fill the centers with the spinach mixture. |
| 7 | Cover with waxed paper or film. |
| 8 | Cook on high for 5 to 6 minutes, or until the fish just flakes and the stuffing is hot, rotating and rearranging cups once. |
| 9 | If using fresh spinach, bypass step 1 and use dry bread crumbs to replace the croutons. |
Notes:
- Fresh spinach can be used as an alternative to frozen spinach. Simply skip step 1 of the instructions.
- Ensure the fish flakes easily and the stuffing is heated through before serving.
Keywords:
Vegetable, Canadian, Microwave, < 30 Mins, Oven, Beginner Cook, Easy, Inexpensive
Enjoy your flavorful Spinach-Stuffed Sole! π½οΈ
