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Home > Spinach-stuffed sole

Spinach-stuffed sole

Recipe Information

Servings 2
Preparation Time 10 Minutes
Cook Time 10 Minutes
Total Time 20 Minutes
Difficulty Easy
Main Ingredient Sole; Spinach
Category Seafood
Meal Lunch; Dinner
Type Main Dish; Side Dish
Cuisine American
Cook Method Baking; Saut�ing
Diet Low Calorie; Low Fat; Low Carb; Low Sodium; Heart Healthy; High Protein; Gluten Free


  • 1 teaspoon fresh olive oil 

  • 2 cups fresh spinach leaves

  • 2 teaspoons garlic, minced

  • Ground black pepper, to taste

  • 2 sole (or flounder) fillets, each 5 ounces

  • 1/2 teaspoon butter, melted



  • Heat the oven to 400�F and coat a baking dish with cooking spray.

  • Heat the olive oil over medium and cook the spinach, garlic, and pepper for 2-3 minutes or until the spinach starts to wilt.

  • Add the sole fillets to the baking dish, add half of the spinach mixture to the middle of each fillet, and roll them up (seam side down) in the baking dish. Brush the tops with the melted butter and bake 8-10 minutes or until the fish is opaque throughout.

  • Serve immediately.


Nutrition (per serving)

  • Calories: 157 cal

  • Total fat: 5g

  • Saturated fat: 1g

  • Monounsaturated fat: 2g

  • Polyunsaturated fat: 0g

  • Cholesterol: 71mg

  • Sodium: 140mg

  • Potassium: 523mg

  • Carbohydrate: 1g

  • Fiber: 1g

  • Protein: 27g

  • Calcium: 31mg