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Spinach-Stuffed Sole - Microwave

Here's how you make Spinach-Stuffed Sole - Microwave
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  • Servings: 4
  • Prep: 15m
  • Cook: 16m
    • The following recipe serves 4 people.

Ingredients

The ingredients are:
  • 1 (10 ounce) package frozen chopped spinach
  • 1 beaten egg white
  • 1 cup herbed croutons
  • 1/2 cup cottage cheese, drained (cream-style low-fat cottage cheese)
  • 1 small carrot, shredded
  • 2 tablespoons seafood cocktail sauce
  • Salt and pepper to taste
  • 4 (3/4 pound) sole fillets (or 4 (3/4 lb) flounder fillets or other thin fish fillets)
We recommend you get your ingredients ready before you start cooking. Once you're ready, here are the steps to making this delicious recipe

How to Make

  • 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

Don't forget the following tips and variations.
  • Microwave

We hope you enjoy this recipe!

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