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Dietitian's tip: Whether baking, broiling, grilling or poaching fish, cook for 8 to 10 minutes per 1 inch of thickness measured at the thickest point. Test for doneness at the earliest time given, to prevent the fish from overcooking and losing its moist, tender texture.
Serves 2
Ingredients
1 teaspoon olive oil
2 cups fresh spinach leaves
2 teaspoons minced garlic
Ground black pepper, to taste
2 sole (flounder) fillets, each 5 ounces
1/2 teaspoon butter, melted
Directions
Preheat the oven to 400 F. Lightly coat a baking dish with cooking spray.
In a skillet, heat the olive oil over medium heat. Add the spinach, garlic and pepper. Saute until the spinach starts to wilt, 2 to 3 minutes.
Place the sole fillets in the prepared baking dish. Place half of the spinach mixture in the middle of each fillet and roll up. Place the rolled fillets seam-side down. Brush with melted butter. Bake until the fish is opaque throughout when tested with the tip of a knife, 8 to 10 minutes.
Transfer to individual plates and serve immediately.
Nutritional Analysis
(per serving)| Serving size: 1 fillet | |||
| Calories | 234 | Cholesterol | 61 mg |
| Protein | 24 g | Sodium | 215 mg |
| Carbohydrate | 7 g | Fiber | 4 g |
| Total fat | 11 g | Potassium | 1,107 mg |
| Saturated fat | 2 g | Calcium | 230 mg |
| Monounsaturated fat | 5 g | ||
