Spinach-Stuffed Sole Recipe

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Ingredients:

Serving

1 (10 oz) package frozen chopped spinach
1 beaten egg white
1 cup herbed croutons
1/2 cup cream-style low-fat cottage cheese, drained
1 small carrot, shredded
2 tbsp seafood cocktail sauce
4 (3/4 lb) sole fillets (or other thin fish fillets) or 4 (3/4 lb) flounder fillets (or other thin fish fillets)

Directions:

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.
Press to drain well.
Stir together egg white, croutons, cottage, cheese, carrot, and sauce, stir in spinach.
Spray four 10 oz microwave safe custard cups with veggie spray.
Line cups with fillets, trimming and piecing as necessary.
Fill centres with spinach mixture.
Cover with waxed paper, or film.
Cook on high 5 to 6 minutes or till fish just flakes and stuffing is hot, rotating and rearranging cups once.
Fresh spinach may be used, just bypass #1 of the instructions and dry bread crumbs can replace the croutons.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	414.35 Kcal (1735 kJ)
Calories from fat	94.51 Kcal
		% Daily Value*
Total Fat	10.5g	16%
Cholesterol	204.08mg	68%
Sodium	1623.25mg	68%
Potassium	803.57mg	17%
Total Carbs	14.54g	5%
Sugars	1.15g	5%
Dietary Fiber	1.18g	5%
Protein	60.88g	122%
Vitamin C	1.3mg	2%
Vitamin A	0.2mg	7%
Iron	0.1mg	1%
Calcium	109.1mg	11%

Amount Per 100 g
Calories	71.75 Kcal (300 kJ)
Calories from fat	16.37 Kcal
		% Daily Value*
Total Fat	1.82g	16%
Cholesterol	35.34mg	68%
Sodium	281.1mg	68%
Potassium	139.16mg	17%
Total Carbs	2.52g	5%
Sugars	0.2g	5%
Dietary Fiber	0.2g	5%
Protein	10.54g	122%
Vitamin C	0.2mg	2%
Calcium	18.9mg	11%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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