Sole Fillets Florentine-Style

398 Reviews
94% would make this recipe again

Sole fillets baked with spinach and cheese.

A good way to introduce kids to fish.

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Ingredients

??? spinach ???
??? sole fillets, or haddock ???
??? canola oil ???
??? onions, finely chopped ???
??? carrots, grated ???
??? salt [optional] ???
??? ground pepper to taste [optional] ???
??? Parmesan cheese, grated ???

Before you start

Keep the serving plates warm on the stove while you're preparing the dish.

Method

  1. Preheat the oven to 205°C/400°F.
  2. Prepare the spinach: Wash and drain briefly then transfer it to a pot or saucepan without adding any water. The water trapped in the leaves after gentle shaking is enough to cook them. Add salt, cover and cook over high heat 2-3 min until the leaves wilt. Transfer the spinach to a colander, press to remove excess water, then put it in a baking dish.
  3. Pat-dry the sole fillets, then arrange them over the spinach.
  4. Heat the oil in a pan over medium-low heat. Finely chop the onion and grate the carrots, then add them to the pan. Sauté 3-4 min, add salt and pepper, then portion them out on top of the fillets. Cover the top with the grated cheese.
  5. Bake in the middle of the oven for about 20 min, until golden-coloured. Serve.

Nutrition Facts Table

per 1 serving (240 g)

Amount

% Daily Value

Calories

230

Fat

7 g

11 %

Saturated 1.8 g
+ Trans 0.1 g

9 %

Cholesterol

80 mg

Sodium

290 mg

12 %

Carbohydrate

9 g

3 %

Fibre

3 g

10 %

Sugars

3 g

Net Carbs

6 g

Protein

33 g

Vitamin A

155 %

Vitamin C

15 %

Calcium

17 %

Iron

17 %
More info

Claims

This recipe is :
Excellent source of  :
Folacin, Magnesium, Manganese, Niacin, Phosphorus, Potassium, Selenium, Vitamin A, Vitamin B12, Vitamin B6, Vitamin D, Vitamin E, Vitamin K
Good source of  :
Calcium, Iron, Vitamin B2, Zinc
Source of  :
Copper, Fibre, Omega-3, Pantothenic Acid, Vitamin B1, Vitamin C
Low  :
Calories, Fat, Saturated Fat, Sodium
Free  :
Added Sugar, Trans Fat
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Vegetables 1
Meat and Alternatives 4
Fats 1
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

398 Reviews (382 with rating only) 94% would make this recipe again
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My Notes

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This space is reserved for your personal notes on the recipe. These notes are private and will only be visible to you. Here's an example of what these notes could say for a given recipe:

  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

Top Reviews

View All Reviews
april 16, 2009 | I would make this recipe again

Delicious!

Useful 0
january 13, 2012 | I would make this recipe again

I had salmon in th house, and followed all other steps. Turned out great and everyone loved it, even my 3 and 6 year old.

Useful 0
august 27, 2013 | I would make this recipe again

I loved this! It was very easy and quick to make. Parm was so good on top...I would put more on ;)

Useful 0

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