Fillet of Sole Florentine
Rolling fish fillets around a spinach filling and topping them with a lightened Mornay sauce makes an easy, elegant dinner. Make it a meal: Serve with wild rice and roasted carrots.
- 1/2 cup water
- 1 10-ounce package frozen chopped spinach
- 3 tablespoons finely chopped onion, divided
- Salt & freshly ground pepper to taste
- Pinch freshly grated nutmeg
- 4 5-ounce Pacific sole fillets (1 1/4 pounds total)
- 1 teaspoon canola oil
- 1 cups nonfat milk,divided
- 2 tablespoons cornstarch
- 2 tablespoons freshly grated Parmesan cheese
- 2 tablespoons chopped fresh parsley for garnish
- Coat a shallow baking dish with cooking spray. Bring water to a boil in a medium saucepan. Add spinach, cover and cook until thawed, 2 to 3 minutes. Drain in colander, squeezing out as much water as possible. Finely chop and combine with 1 tablespoon onion in a small bowl. Season with salt, pepper and nutmeg.
- Place fish skinned-side up on a cutting board. Divide the spinach mixture into 4 equal portions and place on the wide end of each fillet. Roll up jellyroll-style to enclose the filling. Place seam-side down in the prepared baking dish. Cover and refrigerate.
- Meanwhile preheat oven to 400°F. Heat oil over low heat. Add the remaining 2 tablespoons onion and sauté until light golden, 2 to 3 minutes. Add 1 cup milk and bring to a simmer. Dissolve cornstarch in the remaining 1/2 cup milk, whisking to eliminate any lumps. Whisk the cornstarch mixture into the hot milk and cook, whisking constantly, over low heat until thickened. Season with salt, pepper and nutmeg.
- Pour the sauce over the fish and sprinkle with Parmesan cheese. Bake, uncovered, until top is golden brown and the fish flesh is opaque, about 20 minutes. Garnish with parsley and serve immediately.
Per serving: 223 calories; 4 g fat (1 g sat, 1 g mono); 72 mg cholesterol; 12 g carbohydrates; 0 g added sugars; 34 g protein; 2 g fiber; 327 mg sodium; 942 mg potassium.
Nutrition Bonus: Vitamin A (168% daily value), Selenium (76% dv), Vitamin C (35% dv), Calcium (28% dv), Magnesium, Folate & Potassium (27% dv).
Carbohydrate Servings: 1
Exchanges: 1/2 fat-free milk, 1 vegetable, 3 1/2 very lean meat
More From EatingWell
Fresh, sun-ripened tomatoes not only taste wonderful, they...
Add these healthy and delicious recipes to your gluten-free...
When summer tomatoes from backyard gardens and farmstands hit...
When the produce section looks bleak, turn to the freezer....
If you’re craving an easy dessert tonight, we have just what...
The Meatless Monday movement is growing in popularity across...
Potassium plays a vital role in keeping your heart healthy...
Go beyond the gin and tonic this summer and mix up cocktails...
In the hot months of summer, cool down with a refreshing and...
Our nonalcoholic drink recipes, or “mocktails,” are festive...
Kick back and enjoy one of our delicious healthy summer punch...
During the busy workweek, these no-cook dinner recipes are...
Quinoa is a superfood that is packed with fiber and protein...
Fresh leeks are a delicious addition to many recipes. These...
Farmers’ markets and gardens are full of fresh and delicious...
Sardines (Pacific, wild-caught) are one of the healthiest...
- Main Ingredient
- Entertaining, formal
- Type of Dish
- Main dish, fish/seafood
- Ease of Preparation
- Total Time
- 45 minutes or less