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SOURCE: Heart Healthy Recipes from the National Heart, Lung and Blood Institute, U.S. Department of Health and Human Services

Spinach-Stuffed Sole

The flavorful stuffing makes this fish a delicious entree.

Yield: 4 Servings
Serving Size: 1 Fillet


  • 1 ½ lbs. sole fillets (or other white fish)
  • 1 tsp olive oil
  • 1/2 lb. fresh mushrooms, sliced
  • 1/2 lb fresh spinach, chopped
  • 1/4 tsp oregano leaves, crushed
  • 1 clove garlic, minced
  • 2 tbsps sherry
  • 4 oz part-skim mozzarella cheese, grated
  • Nonstick cooking spray as needed
273 calories, 9 g fat, 4 g saturated fat, 95 mg cholesterol, 163 mg sodium, 2 g fiber, 39 g protein, 6 g carbohydrates, 880 mg potassium


Preheat oven to 400ºF. Coat a 10 x 6 baking dish with nonstick cooking spray. In a large skillet, heat oil. Add mushrooms and saute for about three minutes or until tender. Add spinach and continue cooking for about one minute or until barely wilted. Remove from heat and drain liquid into prepared baking dish. Add oregano and garlic to sauted vegetables and stir until mixed. Place an equal amount of vegetable mixture in the center of each fillet. Roll each fillet around mixture and place seam-side down in baking dish. Sprinkle with sherry and grated mozzarella cheese. Bake for 15-20 minutes or until fish flakes easily. Lift out with slotted spoon.

recipe notes

Add a vegetable side dish.

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