Sole Fillets with Spinach

0
Average: 0 (0 votes)
(0 votes)
Sole Fillets with Spinach
share Share
print
bookmark_border Copy URL
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)
Calorie164 cal.(8 %)
Protein30 g(31 %)
Fat4 g(3 %)
Carbohydrates1 g(1 %)
Sugar added0 g(0 %)
Roughage0.5 g(2 %)
Vitamin A0.2 mg(25 %)
Vitamin D0 μg(0 %)
Vitamin E1.8 mg(15 %)
Vitamin K77 μg(128 %)
Vitamin B₁0.1 mg(10 %)
Vitamin B₂0.2 mg(18 %)
Niacin9 mg(75 %)
Vitamin B₆0.5 mg(36 %)
Folate47 μg(16 %)
Pantothenic acid0.6 mg(10 %)
Biotin8.9 μg(20 %)
Vitamin B₁₂1.7 μg(57 %)
Vitamin C11 mg(12 %)
Potassium653 mg(16 %)
Calcium77 mg(8 %)
Magnesium97 mg(32 %)
Iron2.1 mg(14 %)
Iodine44 μg(22 %)
Zinc0.9 mg(11 %)
Saturated fatty acids0.9 g
Uric acid234 mg
Cholesterol84 mg
Complete sugar1 g

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)
How healthy are the main ingredients?
Spinacholive oilgarlic cloveBasilonionsalt

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.