Find out about COVID-19, COVID-19 vaccines, and Mayo Clinic patient and visitor updates. Skip to site navigation Skip to Content This content does not have an English version. This content does not have an Arabic version. Healthy Recipes
Spinach-stuffed sole
Print Products and services By Mayo Clinic Staff
Dietitian s tip
Whether baking, broiling, grilling or poaching fish, cook for 8 to 10 minutes per 1 inch of thickness (measured at the thickest point). Test for doneness at the earliest time given to prevent fish from overcooking and losing its moist, tender texture.
Number of servings
Serves 2 Low Sodium
Ingredients
1 teaspoon olive oil 2 cups fresh spinach leaves 2 teaspoons minced garlic Ground black pepper, to taste 2 sole (flounder) fillets, each 5 ounces 1/2 teaspoon butter, melted
Directions
Heat the oven to 400 F. Lightly coat a baking dish with cooking spray. In a skillet, heat the olive oil over medium heat. Add the spinach, garlic and pepper. Saute until the spinach starts to wilt, 2 to 3 minutes. Place the sole fillets in the prepared baking dish. Place half of the spinach mixture in the middle of each fillet and roll up. Place the rolled fillets seam-side down. Brush with melted butter. Bake until the fish is opaque throughout when tested with the tip of a knife, 8 to 10 minutes. Transfer to individual plates and serve immediately.
Nonstarchy vegetables 1 Meat and meat substitutes 4
DASH Eating Plan Servings
Vegetables 1 Meats, poultry and fish 4 DASH diet: Recommended servings Sample DASH menus ShareTweet April 04, 2017
Advertisement
Mayo Clinic does not endorse companies or products. Advertising revenue supports our not-for-profit mission. Advertising & Sponsorship Policy Opportunities Ad Choices
Mayo Clinic Press
Check out these best-sellers and special offers on books and newsletters from Mayo Clinic Press. Mayo Clinic on Incontinence - Mayo Clinic PressMayo Clinic on IncontinenceNEW – The Essential Diabetes Book - Mayo Clinic PressNEW – The Essential Diabetes BookNEW – Mayo Clinic on Hearing and Balance - Mayo Clinic PressNEW – Mayo Clinic on Hearing and BalanceFREE Mayo Clinic Diet Assessment - Mayo Clinic PressFREE Mayo Clinic Diet AssessmentMayo Clinic Health Letter - FREE book - Mayo Clinic PressMayo Clinic Health Letter - FREE book
Other Topics in Patient Care & Health Info
Diseases & Conditions A-Z Symptoms A-Z Tests & Procedures A-Z Drugs & Supplements A-Z Health Books Healthy Living Program Mayo Clinic Health Letter Mayo Clinic Voice Apps . RCP-20049829 Healthy Lifestyle Healthy Recipes Spinach-stuffed sole
Mayo Clinic Footer
Request AppointmentSymptom CheckerGive NowContact UsAbout Mayo ClinicEmployeesSite MapAbout This Site
Legal Conditions and Terms
Any use of this site constitutes your agreement to the Terms and Conditions and Privacy Policy linked below. Terms and Conditions Privacy Policy Notice of Privacy Practices Notice of Nondiscrimination Manage Cookies
Advertising
Mayo Clinic is a nonprofit organization and proceeds from Web advertising help support our mission. Mayo Clinic does not endorse any of the third party products and services advertised.Advertising and sponsorship policyAdvertising and sponsorship opportunities
Reprint Permissions
A single copy of these materials may be reprinted for noncommercial personal use only. "Mayo," "Mayo Clinic," "MayoClinic.org," "Mayo Clinic Healthy Living," and the triple-shield Mayo Clinic logo are trademarks of Mayo Foundation for Medical Education and Research. 1998-2022 Mayo Foundation for Medical Education and Research (MFMER). All rights reserved.