Filet of Sole
User Reviews
5.0
36 reviews
Excellent
-
Prep Time
15 mins
-
Cook Time
15 mins
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Total Time
35 mins
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Servings
6 servings
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Calories
250 kcal
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Course
Main Course
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Cuisine
American
Filet of Sole
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Cheesy and delicious baked Fillet of Sole stuffed with creamy spinach. Don't forget to check out my step by step photos and tips above!
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Ingredients
For the Fish:
- 6 fillets of sole
- 10 oz frozen spinach chopped, thawed and drained.
For the Sauce:
- Zest from 1 lemon
- 4 tbsp butter 50g
- ½ onion diced
- 1 tbsp Dill chopped
- 1 clove garlic minced
- 1 shallot medium-large
- ¼ cup all-purpose flour 25g
- 1 cup cheddar cheese 113g, shredded
- 1/2 cup chicken stock 120ml
- 1 tsp Worcestershire sauce
- ⅓ cup heavy cream 80g
- ½ cup whole-milk 123g
- pinch salt
- pinch pepper
- ¼ tsp paprika
- 1 tbsp lemon juice
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Instructions
For the Fish:
- Preheat to 350 degrees F.
- Zest a lemon. Chop fresh dill, onion, shallot and garlic. Shred cheese. If you’re using frozen spinach, drain out the excess water with a sieve.
- In a medium pan, melt about 2 tbsp of butter over medium high heat. Add in the dill, onions, shallot and garlic mixture. Sweat it out for about 10 min. Add in a pinch of salt and pepper to taste. Make sure to stir so nothing burns.
For the Sauce:
- In a medium saucepan, melt about 2 tbsp butter, whisk in flour. Let it cook for a minute. Season with a pinch of salt and pepper.
- Add in heavy cream, milk, paprika, cheddar cheese, Worcestershire sauce, chicken stock, onion mixture and lemon zest.
- Cook and stir together until thick and combined.
- Take about a cup of the cheese sauce and add it to the drained spinach. Mix to combine and finish off with a lemon juice.
For the Assembly:
- Butter a casserole dish.
- Add about 1-2 heaping tbsp of spinach mixture to each fillet. Gently roll.
- Place the rolled fish into the buttered casserole pan.
- Pour the cheese sauce over the fish, bake for about 20 min at 350 degrees F.
Notes
- You can use white or red cheddar for this recipe although red cheddar will give a more vibrant color to the sauce once cooked.
- The dill can be replaced with parsley if you prefer.
- Make sure to really squeeze out any excess water from the spinach before cooking.
- If using fresh spinach you'll likely need 3x the amount and you'll need to saute it beforehand.
- Let the fish rest for 5 minutes before serving.
- You can substitute the fish with chicken breast. Pound out a thin chicken breast and bake for about 20-25 min at 350 degrees F.
Nutrition Information
Show Details
Serving
1filet
Calories
250kcal
(13%)
Carbohydrates
10g
(3%)
Protein
12g
(24%)
Fat
8g
(12%)
Saturated Fat
3g
(15%)
Cholesterol
20mg
(7%)
Sodium
172mg
(7%)
Potassium
174mg
(5%)
Fiber
1g
(4%)
Sugar
2g
(4%)
Vitamin A
1240IU
(25%)
Vitamin C
4.7mg
(5%)
Calcium
133mg
(13%)
Iron
0.7mg
(4%)
Nutrition Facts
Serving: 6servings
Amount Per Serving
Calories 250 kcal
% Daily Value*
| Serving | 1filet | |
| Calories | 250kcal | 13% |
| Carbohydrates | 10g | 3% |
| Protein | 12g | 24% |
| Fat | 8g | 12% |
| Saturated Fat | 3g | 15% |
| Cholesterol | 20mg | 7% |
| Sodium | 172mg | 7% |
| Potassium | 174mg | 4% |
| Fiber | 1g | 4% |
| Sugar | 2g | 4% |
| Vitamin A | 1240IU | 25% |
| Vitamin C | 4.7mg | 5% |
| Calcium | 133mg | 13% |
| Iron | 0.7mg | 4% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
5.0
36 reviews
Excellent
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