Sole Fillets Florentine-Style

Sole Fillets Florentine-Style

Sole fillets baked with spinach and cheese.

A good way to introduce kids to fish.

2 servings
Preparation 10 min / Cooking 20 min
$2.86 per serving / $1.71 with specials
230 calories per serving 
  • Good deal this week
  • Can be done in advance
  • Very easy
  • Gluten Free
  • Nuts & Peanuts Free
  • Halal
  • Kosher
  • Kid-friendly
Recipe Nutrition Info Reviews (0) My Notes

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
  salt to taste    
  ground pepper to taste    
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

  1. Preheat the oven to 205°C/400°F.
  2. 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.
  3. Pat-dry the sole fillets, then arrange them over the spinach.
  4. 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.
  5. Bake in the middle of the oven for about 20 min, until golden-coloured. Serve.

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: 1½ serving
Grain Products: 0 serving
Milk and Alternatives: ¼ serving
Meat and Alternatives: 1½ serving

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Claims

Free :
Added Sugar, Trans Fat
Low :
Calories, Fat, Saturated Fat, Sodium
Source of :
Copper, Fibre, Omega-3, Pantothenic Acid, Vitamin B1, Vitamin C
Good source of :
Calcium, Iron, Vitamin B2, Zinc
Excellent source of :
Folacin, Magnesium, Manganese, Niacin, Phosphorus, Potassium, Selenium, Vitamin A, Vitamin B12, Vitamin B6, Vitamin D, Vitamin E, Vitamin K

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Nutrition Facts Table

Nutrition Facts

per 1 serving (240g)

Amount

% DV*

* DV = Daily Value

Calories

230

Fat

7 g

11 %

Saturated 2 g
+ Trans 0.1 g

9 %

Cholesterol

85 mg

Sodium

290 mg

12 %

Carbohydrate

9 g

3 %

Fibre

3 g

10 %

Sugars

3 g

Protein

33 g

Vitamin A

150 %

Vitamin C

15 %

Calcium

15 %

Iron

15 %

More info
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