Sole Fillets Florentine-Style

396 Reviews
94% would make this recipe again

Sole fillets baked with spinach and cheese.

A good way to introduce kids to fish.

This recipe is incompatible with your food profile

Ingredients

??? spinach ???
??? sole fillets, or haddock ???
??? canola oil ???
??? onions, finely chopped ???
??? carrots, grated ???
??? salt [optional] ???
??? ground pepper to taste [optional] ???
??? Parmesan cheese, grated ???

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

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

Cost of ingredients this week at your merchants *

* Costs estimated from Flyer Specials and average normal prices

Leave a review

You have to be logged in to leave a review
Your rating :
Would I make this recipe again?
Show Tips

Reviews are a valuable resource: they indicate whether members and their families are happy or not with a recipe. To be useful to other members, reviews should focus on the actual cooking and eating experience related to the recipe being reviewed.

Reviews written by someone who has not actually made or tasted the recipe, comments about other reviewers, other recipes or links to other sites, may be edited or deleted by our staff. Negative reviews are not deleted if the language is appropriate. If you come across an inappropriate review, please contact us.

Reviews

396 Reviews (380 with rating only) 94% would make this recipe again
Sort By: Most Recent | Rating | Most Helpful

My Notes

Show Tips

This space is reserved for your personal notes on the recipe. These notes are private and will only be visible to you. Here's an example of what these notes could say for a given recipe:

  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

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
february 11, 2010

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

Useful 1

This website uses cookies to give the best user experience, monitor the site performance, offer social networks features, or display advertisements. By clicking "ACCEPT", you consent to the use of cookies in accordance to our privacy policy.