Sole fillets baked with spinach and cheese.
A good way to introduce kids to fish.
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Preparation : 10 min Cooking : 20 min
230 calories/serving
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- Recipe
- Nutrition Info
- Reviews( 395 )
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Ingredients
| 140 g | spinach | 5 1/2 cups | |
| 2 | sole fillets, or haddock | 300 g | |
| 2 tsp | canola oil | 10 mL | |
| 1/4 | onions, finely chopped | 50 g | |
| 1 | carrots, grated | 100 g | |
| 1 pinch | salt [optional] | 0.2 g | |
| ground pepper to taste [optional] | |||
| 1/4 cup | Parmesan cheese, grated | 14 g |
Before you start
Keep the serving plates warm on the stove while you're preparing the dish.
Method
- Preheat the oven to 205°C/400°F.
- Prepare the spinach: Wash and drain briefly then transfer it to a pot or saucepan without adding any water. The water trapped in the leaves after gentle shaking is enough to cook them. Add salt, cover and cook over high heat 2-3 min until the leaves wilt. Transfer the spinach to a colander, press to remove excess water, then put it in a baking dish.
- Pat-dry the sole fillets, then arrange them over the spinach.
- Heat the oil in a pan over medium-low heat. Finely chop the onion and grate the carrots, then add them to the pan. Sauté 3-4 min, add salt and pepper, then portion them out on top of the fillets. Cover the top with the grated cheese.
- Bake in the middle of the oven for about 20 min, until golden-coloured. Serve.
Nutrition Facts Table
per 1 serving (240 g)
Amount % Daily Value |
Calories 230 |
Fat 7 g 11 % |
Saturated 1.8 g 9 % |
Cholesterol 80 mg |
Sodium 290 mg 12 % |
Carbohydrate 9 g 3 % |
Fibre 3 g 10 % |
Sugars 3 g |
Net Carbs 6 g |
Protein 33 g |
Vitamin A 155 % |
Vitamin C 15 % |
Calcium 17 % |
Iron 17 % |
More info
Claims
This recipe is :
- Excellent source of :
- Folacin, Magnesium, Manganese, Niacin, Phosphorus, Potassium, Selenium, Vitamin A, Vitamin B12, Vitamin B6, Vitamin D, Vitamin E, Vitamin K
- Good source of :
- Calcium, Iron, Vitamin B2, Zinc
- Source of :
- Copper, Fibre, Omega-3, Pantothenic Acid, Vitamin B1, Vitamin C
- Low :
- Calories, Fat, Saturated Fat, Sodium
- Free :
- Added Sugar, Trans Fat
DIABETES Exchange
| Food Group | Exchanges |
|---|---|
| Vegetables | 1 |
| Meat and Alternatives | 4 |
| Fats | 1 |
Check out our Meal Plans for Type 2 Diabetes
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This recipe is in the following categories
Fish | Main courses/Entrées | Diabetes-friendly | High Calcium | Low Calorie | Low Fat | Low Sodium | Halal | Kosher | Source of Omega-3 | Low Saturated Fat | High Iron | High Vitamin D | Bake
Top Reviews
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Anonyme
october 20, 2021 | I would make this recipe again
I love recipes like this: healthy, simple and fast, wonderfully flavourful and colourful. And frozen spinach can be used to replace the fresh spinach.
Useful 3
Anonyme
october 20, 2021
We found this recipe to be pretty bland. We will experiment with it to kick it up a notch on the taste scale -- perhaps using a different (or much more) cheese, or using some spicier ingredients.
Useful 2
february 11, 2010
This recipe has potential. I substituted the parm cheese for mozzarella, but this made it really oily.
Useful 1
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