Sole fillets baked with spinach and cheese.
A good way to introduce kids to fish.
|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|
|ground pepper to taste [optional]|
Before you start
Keep the serving plates warm on the stove while you're preparing the dish.
- 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 (240g)
% Daily Value
Servings of Canada's Food Guide1 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|
ClaimsThis 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
|Meat and Alternatives||3 ½|