Sole With Spinach
|Frozen sole fillets||2 Pound|
|Frozen chopped spinach||12 Ounce|
|Chopped onion||1 Teaspoon|
|Butter||1⁄4 Cup (4 tbs)|
|Flour||1⁄4 Cup (4 tbs)|
|Milk||2 Cup (32 tbs)|
|Dry mustard||1⁄4 Teaspoon|
|Grated old cheddar cheese||1⁄2 Cup (8 tbs)|
Heat oven to 425 degrees.
Butter a shallow baking pan about 12 X 7 X 1 1/2 inches.
Lay half of fish fillets in bottom of pan (choose the largest ones tor this).
Sprinkle with salt and pepper.
Add a little boiling water to the frozen spinach, cover and heat just until it can be broken apart with a fork.
Add onion, 1 tbsp. butter, 1/2 tsp. salt and dash pepper.
Spread the spinach on top of sole fillets in pan and top with remaining sole fillets.
Heat 1/4 cup butter in saucepan.
Sprinkle in flour and let bubble up.
Remove from heat and add milk all at once.
Stir to blend.
Stir in 1 tsp. salt, 1/8 tsp. pepper and mustard.
Return to moderate heat and cook, stirring constantly, until boiling, thickened and smooth.
Pour over fish.
Sprinkle with cheese.
Bake 20 minutes or until fish flakes easily with fork.
Serving size: Complete recipe
Calories 2143 Calories from Fat 994
% Daily Value*
Total Fat 112 g173%
Saturated Fat 63.3 g316.5%
Trans Fat 0 g
Cholesterol 734.7 mg244.9%
Sodium 4527.8 mg188.7%
Total Carbohydrates 61 g20.2%
Dietary Fiber 8.5 g33.9%
Sugars 25.6 g
Protein 214 g427.8%
Vitamin A 709.6% Vitamin C 159.9%
Calcium 172.6% Iron 60.4%
*Based on a 2000 Calorie diet