Spinach-Stuffed Sole - Microwave
Recipe: #9242
April 25, 2013
Categories: Casseroles, Sole, Cheese, Cottage, Spinach, Pacific Northwest, Pacific Rim, Brunch Fathers Day, Mothers Day, Romantic Dinner, Sunday Dinner, Diabetic, Low Calorie, Low Fat, Non-Dairy, more
"Easy, Quick and a good taste! from B H & G low cal"
Original is 4 servings
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
- Microwave
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