FROZEN FILET OF SOLE RECIPES

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FILLET OF SOLE FLORENTINE RECIPE | EATINGWELL



Fillet of Sole Florentine Recipe | EatingWell image

Rolling fish fillets around a spinach filling and topping them with a lightened Mornay sauce makes an easy, elegant dinner. Make it a meal: Serve with wild rice and roasted carrots.

Provided by EatingWell Test Kitchen

Categories     Healthy Sole Recipes

Total Time 45 minutes

Number Of Ingredients 11

½ cup water
1 10-ounce package frozen chopped spinach
3 tablespoons finely chopped onion, divided
Salt & freshly ground pepper to taste
Pinch of freshly grated nutmeg
4 5-ounce Pacific sole fillets (1 1/4 pounds total)
1 teaspoon canola oil
1 cups nonfat milk, divided
2 tablespoons cornstarch
2 tablespoons freshly grated Parmesan cheese
2 tablespoons chopped fresh parsley for garnish

Steps:

  • Coat a shallow baking dish with cooking spray. Bring water to a boil in a medium saucepan. Add spinach, cover and cook until thawed, 2 to 3 minutes. Drain in colander, squeezing out as much water as possible. Finely chop and combine with 1 tablespoon onion in a small bowl. Season with salt, pepper and nutmeg.
  • Place fish skinned-side up on a cutting board. Divide the spinach mixture into 4 equal portions and place on the wide end of each fillet. Roll up jellyroll-style to enclose the filling. Place seam-side down in the prepared baking dish. Cover and refrigerate.
  • Meanwhile preheat oven to 400 degrees F. Heat oil over low heat. Add the remaining 2 tablespoons onion and saute until light golden, 2 to 3 minutes. Add 1 cup milk and bring to a simmer. Dissolve cornstarch in the remaining 1/2 cup milk, whisking to eliminate any lumps. Whisk the cornstarch mixture into the hot milk and cook, whisking constantly, over low heat until thickened. Season with salt, pepper and nutmeg.
  • Pour the sauce over the fish and sprinkle with Parmesan cheese. Bake, uncovered, until top is golden brown and the fish flesh is opaque, about 20 minutes. Garnish with parsley and serve immediately.

Nutrition Facts : Calories 190.4 calories, CarbohydrateContent 12.3 g, CholesterolContent 67.8 mg, FatContent 5.1 g, FiberContent 2.2 g, ProteinContent 24.1 g, SaturatedFatContent 1.2 g, SodiumContent 629.1 mg, SugarContent 5.3 g

FILLET OF SOLE FLORENTINE RECIPE | EATINGWELL



Fillet of Sole Florentine Recipe | EatingWell image

Rolling fish fillets around a spinach filling and topping them with a lightened Mornay sauce makes an easy, elegant dinner. Make it a meal: Serve with wild rice and roasted carrots.

Provided by EatingWell Test Kitchen

Categories     Healthy Sole Recipes

Total Time 45 minutes

Number Of Ingredients 11

½ cup water
1 10-ounce package frozen chopped spinach
3 tablespoons finely chopped onion, divided
Salt & freshly ground pepper to taste
Pinch of freshly grated nutmeg
4 5-ounce Pacific sole fillets (1 1/4 pounds total)
1 teaspoon canola oil
1 cups nonfat milk, divided
2 tablespoons cornstarch
2 tablespoons freshly grated Parmesan cheese
2 tablespoons chopped fresh parsley for garnish

Steps:

  • Coat a shallow baking dish with cooking spray. Bring water to a boil in a medium saucepan. Add spinach, cover and cook until thawed, 2 to 3 minutes. Drain in colander, squeezing out as much water as possible. Finely chop and combine with 1 tablespoon onion in a small bowl. Season with salt, pepper and nutmeg.
  • Place fish skinned-side up on a cutting board. Divide the spinach mixture into 4 equal portions and place on the wide end of each fillet. Roll up jellyroll-style to enclose the filling. Place seam-side down in the prepared baking dish. Cover and refrigerate.
  • Meanwhile preheat oven to 400 degrees F. Heat oil over low heat. Add the remaining 2 tablespoons onion and saute until light golden, 2 to 3 minutes. Add 1 cup milk and bring to a simmer. Dissolve cornstarch in the remaining 1/2 cup milk, whisking to eliminate any lumps. Whisk the cornstarch mixture into the hot milk and cook, whisking constantly, over low heat until thickened. Season with salt, pepper and nutmeg.
  • Pour the sauce over the fish and sprinkle with Parmesan cheese. Bake, uncovered, until top is golden brown and the fish flesh is opaque, about 20 minutes. Garnish with parsley and serve immediately.

Nutrition Facts : Calories 190.4 calories, CarbohydrateContent 12.3 g, CholesterolContent 67.8 mg, FatContent 5.1 g, FiberContent 2.2 g, ProteinContent 24.1 g, SaturatedFatContent 1.2 g, SodiumContent 629.1 mg, SugarContent 5.3 g

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