Filet of Sole
User Reviews
5
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Prep Time
15 mins
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Cook Time
20 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
Description
Filet of Sole features thin sole fillets carefully rolled around a spinach filling that has been mixed with a creamy cheddar cheese sauce. The sauce is made by sweating dill, onion, shallot, and garlic in butter, then combining this mixture with a béchamel base including flour, butter, milk, cream, paprika, Worcestershire sauce, and cheddar cheese, enriched with chicken stock and lemon zest. The spinach is well drained and mixed with some of this sauce and lemon juice to provide a moist, flavorful filling. After assembling, the rolls are baked in a buttered casserole dish at 350 degrees Fahrenheit. The texture is creamy and tender, with a balance between the mild fish and the tangy, cheesy sauce accented by lemon and fresh herbs.
This dish can be served as a main course, pairing well with simple starches or vegetables to complement its creamy, herb-forward flavor. The delicate fish contrasts with the richness of the sauce, providing a balanced meal.
Notes suggest using either white or red cheddar, squeezing excess water from the spinach, and that fresh spinach requires pre-sautéing and larger quantities. The recipe also offers an alternative using pounded chicken breast baked similarly. Letting the fish rest for a few minutes before serving helps to set the dish.
Ingredients
For the Fish:
- 6 sole fillets
- 10 oz spinach chopped, thawed and drained, frozen
For the Sauce:
- lemon zest from 1
- 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 black pepper
- ¼ tsp paprika
- 1 tbsp lemon juice
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
- Use either white or red cheddar cheese; red cheddar will give a more vibrant sauce color.
- Replace dill with parsley if preferred for a different herb flavor.
- Drain spinach thoroughly to avoid excess moisture before mixing with sauce.
- If using fresh spinach, use approximately three times the quantity and sauté it before combining.
- Allow the cooked fish to rest for five minutes before serving to improve texture.
- Chicken breast can be used instead of fish; pound thinly and bake 20-25 minutes at 350°F.
Nutrition Information
Show DetailsNutrition 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.
User Reviews
Overall Rating
5
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