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Nutrition Facts
Serving Size | |
Amount Per Serving |
Calories | 273 |
| % Daily Value |
Total Fat 9g | 30% |
Cholesterol 95mg | |
Sodium 163mg | |
Total Carbohydrate 6g | 9% |
Dietary Fiber 2g | 3% |
Protein 39g | 57% |
Prep Time |
Cook Time |
Total Time |
Makes |
Calories |
10 min. |
20 min. |
30 min. |
4 |
273 |
Spinach-Stuffed Louisiana Sole
Under 300 calories per serving this dish is great with steamed veggies or rice.
Ingredients:
1 ½ lbs. sole fillets (or other white fish)
|
1 tsp olive oil
|
1/2 lb. fresh mushrooms, sliced
|
1/2 lb fresh spinach, chopped
|
1/4 tsp oregano leaves, crushed
|
1 clove garlic, minced
|
2 tbsps sherry
|
4 oz part-skim mozzarella cheese, grated
|
Nonstick cooking spray as needed |
Instructions:
1 | Preheat oven to 400ºF. Coat a 10 x 6 baking dish with nonstick cooking spray. In a large skillet, heat oil. Add mushrooms and saute for about three minutes or until tender. Add spinach and continue cooking for about one minute or until barely wilted. |
2 | Remove from heat and drain liquid into prepared baking dish. Add oregano and garlic to sauted vegetables and stir until mixed. Place an equal amount of vegetable mixture in the center of each fillet. |
3 | Roll each fillet around mixture and place seam-side down in baking dish. Sprinkle with sherry and grated mozzarella cheese. |
4 | Bake for 15-20 minutes or until fish flakes easily. Lift out with slotted spoon. |