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Nutrition information
Serving: 1 fillet roll (307 grams)
Servings per recipe: 4
Calories: 242 (54 from fat)
Cholesterol: 89 milligrams
Fat: 6 grams (2 saturated fat, 0 trans fats)
Protein: 39 grams
Sodium: 260 milligrams 
Total carbohydrate: 5 grams (2 fiber, 
1 sugar)

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Spinach-stuffed sole

This recipe makes fish more interesting. You can use any flaky white fish for this recipe.


Nonstick cooking spray, as needed
1 teaspoon olive oil
1/2 pound fresh mushrooms, sliced
1/2 pound fresh spinach, chopped
1/4 teaspoon oregano leaves, crushed
1 clove garlic, minced
1 1/2 pound sole fillets (You can also use another white fish such as cod or flounder.)
2 tablespoons sherry
4 ounces (1 cup) low-fat mozzarella cheese, grated


  1. Preheat oven to 400 degrees Fahrenheit.
  2. Spray a 10x6-inch baking dish with nonstick cooking spray.
  3. Heat oil in skillet. Sauté mushrooms until tender (3 minutes).
  4. Add spinach and continue cooking until spinach is barely wilted (about 1 minute). Remove from heat. Drain liquid into prepared baking dish.
  5. Add oregano and garlic to drained, sautéed vegetables. Stir until mixed.
  6. Divide vegetable mixture evenly among fillets, placing filling in center of each.
  7. Roll fillet around mixture and place seam-side down in prepared baking dish. Repeat with each fillet.
  8. Sprinkle with sherry, then grated mozzarella cheese.
  9. Bake 15 to 20 minutes or until fish flakes easily. Lift out with a slotted spoon.
  10. Serve warm.

Makes 4 servings.

Make sure to cook your fish to a safe temperature of 145 degrees Fahrenheit. You’ll know it’s done when it flakes easily with a fork.


Source: Allina Health's Patient Education Department, Heart Healthy Recipes, nutr-ahc-93462

First published: 03/01/2005
Last updated: 02/07/2013

Reviewed by: Allina Health's Patient Education Department