Spinach-Stuffed Sole - Microwave

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Review
8
Ingredients
15m
Prep Time
16m
Cook Time
31m
Ready In

Recipe: #9242

April 25, 2013

Categories: Casseroles, Fish, Sole, more

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

Original is 4 servings
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Ingredients

Nutritional

  • 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

Step 1

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.

Step 2

Press between paper towels to drain well.

Step 3

Stir together egg white, croutons, drained cottage cheese, carrot, and sauce, stir in spinach.

Step 4

Spray four 10 oz microwave safe custard cups with veggie spray.

Step 5

Line cups with fillets, trimming and piecing as necessary. Sprinkle salt and pepper over to taste.

Step 6

Fill centres with spinach mixture.

Step 7

Cover with waxed paper, or film.

Step 8

Cook on high 5 to 6 minutes or till fish just flakes and stuffing is hot, rotating and rearranging cups once.

Step 9

Invert custard cup onto serving plate to serve.

Step 10

Fresh spinach may be used, just bypass #1 of the instructions and dry bread crumbs can replace the croutons.

Tips & Variations


  • Microwave

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