Sole Fillets Florentine-Style
Sole fillets baked with spinach and cheese.
A good way to introduce kids to fish.
Ingredients
Before you start
Keep the serving plates warm on the stove while you're preparing the dish.
Method
- 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.
Recommended side dishes
Nutrition Facts Table
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 % |
Servings of Canada's Food Guide
1 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 |
Claims
This 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
DIABETES Exchange
| Food Group | Exchanges |
|---|---|
| Vegetables | 1 |
| Meat and Alternatives | 4 |
| Fats | 1 |
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Members' Reviews
RanRan
2016-10-18T01:59:39+00:00 october 18, 2016 | I would make this recipe againCan'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.
JenDeJong
2013-08-27T00:48:55+00:00 august 27, 2013 | I would make this recipe againI loved this! It was very easy and quick to make. Parm was so good on top...I would put more on ;)
tenabegin
2012-09-19T12:37:40+00:00 september 19, 2012 | I would make this recipe againwithout the onions though
slightlywoman
2012-10-15T04:01:06+00:00 october 15, 2012 | I would make this recipe againDue 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.
gcsaidman
2012-01-13T04:23:01+00:00 january 13, 2012 | I would make this recipe againI 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 Reviews
View All Reviewswhyte2175
march 12, 2009 | I would make this recipe againI love recipes like this: healthy, simple and fast, wonderfully flavourful and colourful. And frozen spinach can be used to replace the fresh spinach.
annickggauthier
april 26, 2009We 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.
shiana
february 11, 2010This recipe has potential. I substituted the parm cheese for mozzarella, but this made it really oily.
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