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Nutrition Facts

Serving Size
Amount Per Serving
Calories273
% Daily Value
Total Fat 9g30%
Cholesterol 95mg
Sodium 163mg
Total Carbohydrate 6g9%
 Dietary Fiber 2g3%
Protein 39g57%
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:

1Preheat 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.
2Remove 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.
3Roll each fillet around mixture and place seam-side down in baking dish. Sprinkle with sherry and grated mozzarella cheese.
4Bake for 15-20 minutes or until fish flakes easily. Lift out with slotted spoon.