Recipe: Spinach-stuffed sole

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