SPINACH STUFFED SOLE

A scant amount of oil and part-skim mozzarella cheese give this lower fat dish a Mediterranean flavor.

as needed nonstick cooking spray

1 tsp olive oil

1/2 lb fresh mushrooms, sliced

1/2 lb fresh spinach, chopped

1/4 tsp oregano leaves, crushed

1 clove garlic, minced

1-1/2 lb sole fillets or other white fish

2 Tbsp sherry

4 oz (1 C)  part-skim mozzarella cheese, grated  

Preheat oven to 400º F.

Spray a 10x6-inch baking dish with nonstick cooking spray.

Heat oil in skillet; saute mushrooms about 3 minutes or until tender.

Add spinach and continue cooking about 1 minute or until spinach is barely wilted. Remove from heat; drain liquid into prepared baking dish.

Add oregano and garlic to drained sauteed vegetables; stir to mix ingredients.

Divide vegetable mixture evenly among fillets, placing filling in center of each fillet.

Roll fillet around mixture and place seam-side down in prepared baking dish.

Sprinkle with sherry, then grated mozzarella cheese. Bake 15-20 minutes or until fish flakes easily. Lift out with a slotted spoon.

Yield: 4 servings--Serving Size: 1 fillet roll.

Each serving provides:

Calories: 262 

Total fat: 8 g 

Saturated fat: 4 g 

Cholesterol: 95 mg 

Sodium: 312 mg

from nih.gov