Spinach-Stuffed Sole

  • Prep Time: 10 mins
  • Total Time: 26 mins
  • Servings: 4
  • About This Recipe

    “Easy, Quick and a good taste! from B H & G low cal”


  • 1 (10ounce) packages frozen chopped spinach
  • 1beaten egg white
  • 1cupherbed croutons
  • 1/2 cupcream-style low-fat cottage cheese, drained
  • 1smallcarrot, shredded
  • 2tablespoonsseafood cocktail sauce
  • 4 (3/4 lb) sole fillets (or other thin fish fillets) or 4 (3/4 lb)flounder fillets( or other thin fish fillets)
  • Directions

  • In a microwave safe casserole microcook spinach, uncovered on 100% power, high, 3 to 5 minutes or till thawed, breaking up with a fork after 2 minutes.
  • Press to drain well.
  • Stir together egg white, croutons, cottage, cheese, carrot, and sauce, stir in spinach.
  • Spray four 10 oz microwave safe custard cups with veggie spray.
  • Line cups with fillets, trimming and piecing as necessary.
  • Fill centres with spinach mixture.
  • Cover with waxed paper, or film.
  • Cook on high 5 to 6 minutes or till fish just flakes and stuffing is hot, rotating and rearranging cups once.
  • Fresh spinach may be used, just bypass#1 of the instructions and dry bread crumbs can replace the croutons.
  • Reviews