Spinach Stuffed Sole

A scant amount of oil and part-skim mozzarella cheese give this lower fat dish a Mediterranean flavor.


  • nonstick cooking spray, as needed
  • 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
  • 1-1/2 lb sole fillets or other white fish
  • 2 Tbsp sherry
  • 4 oz (1 cup) part-skim mozzarella cheese, grated


  1. Preheat oven to 400 degrees F.
  2. Spray a 10x6-inch baking dish with nonstick cooking spray.
  3. Heat oil in skillet; saute mushrooms about 3 minutes or until tender.
  4. Add spinach and continue cooking about 1 minute or until spinach is barely wilted. Remove from heat; drain liquid into prepared baking dish.
  5. Add oregano and garlic to drained sauteed vegetables; stir to mix ingredients.
  6. Divide vegetable mixture evenly among fillets, placing filling in center of each fillet.
  7. Roll fillet around mixture and place seam-side down in prepared baking dish.
  8. Sprinkle with sherry, then grated mozzarella cheese. Bake 15-20 minutes or until fish flakes easily. Lift out with a slotted spoon.

Serving: 4 (1 fillet roll)

Nutritional Information:

Calories: 262
Total fat: 8 g
Saturated fat: 4 g
Cholesterol: 95 mg
Sodium: 312 mg

Source: National Heart, Lung, and Blood Institute


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