Spinach-stuffed sole
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 the fish from overcooking and losing its moist, tender texture.
SERVES 2
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
Preheat 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.
Nutritional Analysis(per serving)Serving size: 1 fillet
Calories 234 Cholesterol 61 mg
Protein 24 g Sodium 215 mg
Carbohydrate 7 g Fiber 4 g
Total fat 11 g Potassium 1,107 mg
Saturated fat 2 g Calcium 230 mg
Monounsaturated fat 5 g
MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS
Vegetables 1
Protein and dairy 1 1/2
Fats 1
Your healthy weight pyramid: A tool for weight loss
A sample menu using the Mayo Clinic Healthy Weight Pyramid
DIABETES MEAL PLAN EXCHANGES
Nonstarchy vegetables 1
Meat and meat substitutes 4
Fats 1
Your diabetes meal plan: Exchange lists
DASH EATING PLAN SERVINGS
Vegetables 1
Meats, poultry and fish 1
Fats and oils 1
http://www.mayoclinic.com/health/hea...ecipes/NU00558
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