Spinach-Stuffed Sole - Microwave
April 25, 2013
Categories: Casseroles, Fish, Sole, Dairy, Cheese, Cottage, Vegetables, Spinach, Pacific Northwest, Pacific Rim, Brunch, Entertaining, Fall/Autumn, Father's Day, Mother's Day, Romantic Dinner, Summer, Sunday Dinner, Diabetic, Low Calorie, Low Fat, Non-Dairy, more
"Easy, Quick and a good taste! from B H & G low cal"
- Serving Size: 1 (222.5 g)
- Calories 461.8
- Total Fat - 6 g
- Saturated Fat - 1.7 g
- Cholesterol - 42.7 mg
- Sodium - 544.6 mg
- Total Carbohydrate - 75.5 g
- Dietary Fiber - 12.4 g
- Sugars - 9.6 g
- Protein - 25.7 g
- Calcium - 122 mg
- Iron - 2.8 mg
- Vitamin C - 4.1 mg
- Thiamin - 0.4 mg
Step by Step Method
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 between paper towels to drain well.
Stir together egg white, croutons, drained 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. Sprinkle salt and pepper over to taste.
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.
Invert custard cup onto serving plate to serve.
Fresh spinach may be used, just bypass #1 of the instructions and dry bread crumbs can replace the croutons.
Tips & Variations