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Sole fillets baked with spinach and cheese.
A good way to introduce kids to fish.
Keep the serving plates warm on the stove while you're preparing the dish.
per 1 serving (240g)
|
Amount % Daily Value |
|
Calories 230 |
|
Fat 7 g 11 % |
|
Saturated
1.8 g 9 % |
|
Cholesterol 80 mg |
|
Sodium 290 mg 12 % |
|
Carbohydrate 9 g 3 % |
|
Fibre 3 g 10 % |
|
Sugars 3 g |
|
Protein 33 g |
|
Vitamin A 155 % |
|
Vitamin C 15 % |
|
Calcium 17 % |
|
Iron 17 % |
|
Vegetables and Fruits : | 1 ½ | servings |
|
Grain Products : | 0 | serving |
|
Milk and Alternatives : | ¼ | serving |
|
Meat and Alternatives : | 1 ½ | servings |
| Food Group | Exchanges |
|---|---|
| Vegetables | 1 |
| Meat and Alternatives | 4 |
| Fats | 1 |
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.
I loved this! It was very easy and quick to make. Parm was so good on top...I would put more on ;)
without the onions though
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.
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.
I love recipes like this: healthy, simple and fast, wonderfully flavourful and colourful. And frozen spinach can be used to replace the fresh spinach.
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.
This recipe has potential. I substituted the parm cheese for mozzarella, but this made it really oily.
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