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Sole Fillets Florentine-Style

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0% would make this recipe again

Sole fillets baked with spinach and cheese.

A good way to introduce kids to fish.

Preparation : 10 min Cooking : 20 min
230 calories/serving
  • Can be done in advance
  • Very easy
  • Gluten Free
  • Lactose Free
  • Nuts & Peanuts Free
  • Halal
  • Kosher
  • Kid-friendly
  • Diabetes-friendly

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
14 g cheese, lactose-free, grated
salt [optional]
ground pepper to taste [optional]

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

per 1 serving (240g)

Amount

% Daily Value

Calories

230

Fat

7 g

11 %

Saturated 1.8 g
+ Trans 0.1 g

10 %

Cholesterol

90 mg

Sodium

220 mg

9 %

Carbohydrate

9 g

3 %

Fibre

3 g

10 %

Sugars

3 g

Protein

32 g

Vitamin A

155 %

Vitamin C

15 %

Calcium

15 %

Iron

17 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : 1 ½ servings
Grain Products : 0 serving
Milk and Alternatives : ¼ serving
Meat and Alternatives : 1 ½ servings

Claims

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

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Vegetables 1
Meat and Alternatives 3 ½
Fats ½

15% to 25% savings from one merchant to another. Imagine how much you could save on a full grocery cart!

Subscribe to our PLUS or PREMIUM plans and save $150/month* on your groceries.

I want to maximize my savings * Based on an average-sized household of 2.5 people

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