Sole Stuffed With Spinach^ Recipe
Yield: 4 servingsRecipe by luhu.jp
Ingredients:
1 cup: Chopped fresh spinach,
-fillets,
1/2 cup: Lowfat cottage cheese,
1/2: Lemon, juice of
2 centiliter: Garlic, minced
1 cup: Marinara sauce, (separate
2 tbsp: Xhopped fresh parsley,
-recipe),
4: , (4oz0 sole or flounder
3 tbsp: Lowfat buttermilk,
Directions:
Preheat oven to 350F. Spray an ovenproof dish with Pam. Cook spinach
in a small amount of water until just wilted, about 2-3 minutes. Mix
spinach, cheese, garlic and parsley in a bowl. Place 2 tablespoons
mixture in center of each fillet. Roll fillet and place in dish, seam
side down; pour lemon juice over rolled fillets. Mix sauce and milk
together and pour over fish. Bake about 15 minutes or until fish
turns opague. Makes 4 srevings.
Variations: Sprinkle 2 tablespoons Parmesan cheese evenly over fish
when done and place under broiler 2 minutes. Spray with Pam before
broiling to keep it from becoming too dry.
Calories: 200 Protein: 37g Carbohydrates: 8g Fat: 2g, 9% Sodium: 297mg
Cholesterol: 56mg
Cooking for Good Health by Gloria Rose ISBN: 0-89529-577-6 Entered by
Carolyn Shaw 3-95
Submitted By CAROLYN SHAW On 03-16-95
Source from luhu.jp
in a small amount of water until just wilted, about 2-3 minutes. Mix
spinach, cheese, garlic and parsley in a bowl. Place 2 tablespoons
mixture in center of each fillet. Roll fillet and place in dish, seam
side down; pour lemon juice over rolled fillets. Mix sauce and milk
together and pour over fish. Bake about 15 minutes or until fish
turns opague. Makes 4 srevings.
Variations: Sprinkle 2 tablespoons Parmesan cheese evenly over fish
when done and place under broiler 2 minutes. Spray with Pam before
broiling to keep it from becoming too dry.
Calories: 200 Protein: 37g Carbohydrates: 8g Fat: 2g, 9% Sodium: 297mg
Cholesterol: 56mg
Cooking for Good Health by Gloria Rose ISBN: 0-89529-577-6 Entered by
Carolyn Shaw 3-95
Submitted By CAROLYN SHAW On 03-16-95
Source from luhu.jp