Sole Fillets with Spinach
(0 votes)
(0 votes)
Health Score:
83 / 100
Difficulty:
easy
Difficulty
Preparation:
15 min.
Preparation
ready in 40 min.
Ready in
Calories:
164
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 164 cal. | (8 %) | ||
| Protein | 30 g | (31 %) | ||
| Fat | 4 g | (3 %) | ||
| Carbohydrates | 1 g | (1 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 0.5 g | (2 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 1.8 mg | (15 %) | ||
| Vitamin K | 77 μg | (128 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 9 mg | (75 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 47 μg | (16 %) | ||
| Pantothenic acid | 0.6 mg | (10 %) | ||
| Biotin | 8.9 μg | (20 %) | ||
| Vitamin B₁₂ | 1.7 μg | (57 %) | ||
| Vitamin C | 11 mg | (12 %) | ||
| Potassium | 653 mg | (16 %) | ||
| Calcium | 77 mg | (8 %) | ||
| Magnesium | 97 mg | (32 %) | ||
| Iron | 2.1 mg | (14 %) | ||
| Iodine | 44 μg | (22 %) | ||
| Zinc | 0.9 mg | (11 %) | ||
| Saturated fatty acids | 0.9 g | |||
| Uric acid | 234 mg | |||
| Cholesterol | 84 mg | |||
| Complete sugar | 1 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 1 tsp olive oil
- ½ onion (peeled and finely chopped)
- 1 clove garlic cloves (minced)
- 4 cups fresh Spinach (chopped)
- 1 Tbsp Basil (crushed; plus extra leaves for garnish)
- 24 ozs Sole fillet (or other white fish)
- 2 Tbsps sherry
- salt (to taste)
- peppers (to taste)
Preparation steps
1.
Preheat oven to 400º F. Coat 10” x 6” baking dish with nonstick cooking spray.
2.
Heat oil in skillet and sauté onions and garlic for about 3 minutes or until tender. Add spinach and continue cooking for about 1 to 2 minutes or until spinach is just barely wilted. Remove from heat and drain. Add basil to drained sautéed vegetables. Stir to mix ingredients.
3.
Rinse the fish under cold running water and pat dry with paper towels.
4.
Divide vegetable mixture evenly among fillets and place in center of each fillet. Roll each fillet around mixture and place seam-side down in prepared baking dish.
5.
Sprinkle with sherry and season with salt and pepper. Bake for 15–20 minutes or until fish flakes easily. Lift out with slotted spoon. Garnish with basil leaves. Serve with mashed potatoes and tomato sauce, if desired.
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