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Spinach Stuffed Sole

Diet.Chef's picture
  Sole/Flounder/catfish fillets 4 (Fresh Or Frozen)
  Beaten egg white 1
  Herb seasoned croutons 1 Cup (16 tbs)
  Low fat cottage cheese 1⁄2 Cup (8 tbs), drained
  Shredded carrot 1⁄4 Cup (4 tbs)
  Cocktail sauce 2 Tablespoon
  Frozen chopped spinach 10 Ounce, thawed and well drained (1 Package)
  Nonstick spray coating 1

Thaw fish, if frozen.
For stuffing, in a mixing bowl stir together egg white, croutons, cottage cheese, carrot, and cocktail sauce.
Stir in the drained spinach.
Spray four 10 ounce custard cups with nonstick spray coating.
Line cups with fish fillets, trimming and piecing as necessary.
Spoon stuffing into the center of each cup.
Arrange filled cups in the microwave.
Cover loosely with waxed paper.
Cook on high for 5 to 6 minutes or till fish flakes easily when tested with a fork and stuffing is heated through.
Rotate and rearrange the cups once during cooking.

Recipe Summary

Difficulty Level: 
Main Dish

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Average: 4.2 (19 votes)

Nutrition Rank

Nutrition Facts

Serving size: Complete recipe

Calories 1484 Calories from Fat 227

% Daily Value*

Total Fat 25 g39.1%

Saturated Fat 6.5 g32.5%

Trans Fat 0 g

Cholesterol 589.4 mg196.5%

Sodium 2297.1 mg95.7%

Total Carbohydrates 45 g15%

Dietary Fiber 8.8 g35.2%

Sugars 10.9 g

Protein 258 g515.4%

Vitamin A 669.7% Vitamin C 260.5%

Calcium 64.5% Iron 73.2%

*Based on a 2000 Calorie diet

Spinach Stuffed Sole Recipe