Sole Fillets Florentine-Style

392 Reviews
94% 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

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] 0.2 g
ground pepper to taste [optional]
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

per 1 SERVING (240 g)

Amount

% Daily Value

Calories

230

Fat

7 g

11 %

Saturated 1.8 g
+ Trans 0.1 g

9 %

Cholesterol

80 mg

Sodium

290 mg

12 %

Carbohydrate

9 g

3 %

Fibre

3 g

10 %

Sugars

3 g

Net Carbs

6 g

Protein

33 g

Vitamin A

155 %

Vitamin C

15 %

Calcium

17 %

Iron

17 %
More Info

Claims

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

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Vegetables 1
Meat and Alternatives 4
Fats 1
More Info
Check out our Meal Plans for Type 2 Diabetes

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Members' Reviews

392 Reviews (376 with rating only) 94% would make this recipe again
Sort By: Most Recent | Rating | Most Helpful
RanRan
october 18, 2016 | I would make this recipe again

Can't really taste the sole in this dish, but it was good and unique. Grease the baking dish, or put a piece of greased tinfoil underneath for quick clean-up.

Useful 0
JenDeJong
august 27, 2013 | I would make this recipe again

I loved this! It was very easy and quick to make. Parm was so good on top...I would put more on ;)

Useful 0
september 19, 2012 | I would make this recipe again

without the onions though

Useful 0
slightlywoman
october 15, 2012 | I would make this recipe again

Due to a dairy allergy, I used Daiya Cheddar Cheese Substitute instead of Parmesan Cheese. But you can also toast 1/4 cup sesame seeds and blend with 1/4 cup nutritional yeast to make a mock parmesan cheese. I used garden fresh baby carrots.. yummy! The Basa fillets have a nice flavour. If using frozen fish, sprinkle a pinch of celery salt on it before putting it in the oven to bring out the flavour a little bit.

Useful 0
gcsaidman
january 13, 2012 | I would make this recipe again

I had salmon in th house, and followed all other steps. Turned out great and everyone loved it, even my 3 and 6 year old.

Useful 0

Top Reviews

View All Reviews
Anonyme
october 20, 2021 | I would make this recipe again

I love recipes like this: healthy, simple and fast, wonderfully flavourful and colourful. And frozen spinach can be used to replace the fresh spinach.

Useful 3
Anonyme
october 20, 2021

We found this recipe to be pretty bland. We will experiment with it to kick it up a notch on the taste scale -- perhaps using a different (or much more) cheese, or using some spicier ingredients.

Useful 2
shiana
february 11, 2010

This recipe has potential. I substituted the parm cheese for mozzarella, but this made it really oily.

Useful 1

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