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|
|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.
- 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
- 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
|Meat and Alternatives||4|
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Leave a review
RanRan2016-10-18T01:59:39+00:00 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.
JenDeJong2013-08-27T00:48:55+00:00 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 ;)
tenabegin2012-09-19T12:37:40+00:00 september 19, 2012 | I would make this recipe again
without the onions though
slightlywoman2012-10-15T04:01:06+00:00 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.
gcsaidman2012-01-13T04:23:01+00:00 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.
Top ReviewsView All Reviews
whyte2175march 12, 2009 | 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.
annickggauthierapril 26, 2009
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.
shianafebruary 11, 2010
This recipe has potential. I substituted the parm cheese for mozzarella, but this made it really oily.