
Sole fillets baked with spinach and cheese.
A good way to introduce kids to fish.
??? | spinach | ??? | |
??? | sole fillets, or haddock | ??? | |
??? | canola oil | ??? | |
??? | onions, finely chopped | ??? | |
??? | carrots, grated | ??? | |
??? | salt [optional] | ??? | |
??? | ground pepper to taste [optional] | ??? | |
??? | Parmesan cheese, grated | ??? |
Keep the serving plates warm on the stove while you're preparing the dish.
per 1 serving (240 g)
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 |
Net Carbs 6 g |
Protein 33 g |
Vitamin A 155 % |
Vitamin C 15 % |
Calcium 17 % |
Iron 17 % |
Food Group | Exchanges |
---|---|
Vegetables | 1 |
Meat and Alternatives | 4 |
Fats | 1 |
Delicious!
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 loved this! It was very easy and quick to make. Parm was so good on top...I would put more on ;)