Spinach-Stuffed Sole

4 months ago 26

Democracy Dies successful Darkness

We checked retired immoderate recipes advocated arsenic steadfast by the authorities successful assorted booklets and Web sites. We wanted to spot if spirit was sacrificed to marque the recipes healthy.

We made immoderate insignificant adjustments to this recipe: utilizing thinly sliced mozzarella alternatively of grating it, truthful the food stays connected apical of the sole alternatively than falling disconnected and forming clumps successful the pan; cooking the ail archetypal alternatively of adding it later, to merchandise much flavor; and adding a pinch of brackish or, for those connected a low-salt diet, immoderate citrus juice, to boost the spirit of the stuffing. Serve hot.

Adapted from "Keep the Beat: Heart Healthy Recipes from the National Heart, Lung and Blood Institute."

Ingredients

1 spoon olive oil
1 clove garlic, minced
1/2 lb tiny achromatic mushrooms, stemmed and sliced
1/2 lb caller spinach, washed, stemmed and chopped
1/4 spoon dried oregano
Salt oregon 1/2 spoon citrus foodstuff (optional)
4 (24 ounces) sole fillets oregon different achromatic fish
2 tablespoons sherry
4 ounces part-skim mozzarella cheese, thinly sliced

Nutritional Facts

Per serving

Calories
173
Fat
6 g
Saturated Fat
3 g
Carbohydrates
6 g
Sodium
408 mg
Cholesterol
90 mg
Protein
22 g
Fiber
2 g

This investigation is an estimation based connected disposable ingredients and this preparation. It should not substitute for a dietitian’s oregon nutritionist’s advice.

Adapted from "Keep the Beat: Heart Healthy Recipes from the National Heart, Lung and Blood Institute."

Tested by Pam Kendrick.

Published March 11, 2026