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

230 calories per serving 


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]   0.1 g
  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.

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

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

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

More info

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

More info


This recipe is in the following categories: Fish | Main courses/Entrées | Diabetes-friendly | Halal | High Calcium | High Iron | High Vitamin D | Kosher | Low Calorie | Low Fat | Low Saturated Fat | Low Sodium | Source of Omega-3 | Bake

You may like :

Go to the blog >>

Newsletter

Get nutrition advice and cooking tips delivered for free in your mail box every week!