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Filet of Sole

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!

Prep Time
15 mins
Cook Time
15 mins
Total Time
35 mins
Servings: 6 servings
Calories: 250 kcal
Course: Main Course
Cuisine: American

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

Instructions

For the Fish:
    Cup of Yum
  1. Preheat to 350 degrees F.
  2. 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.
  3. 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:
  1. 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. 
  2. Add in heavy cream, milk, paprika, cheddar cheese, Worcestershire sauce, chicken stock, onion mixture and lemon zest.
  3. Cook and stir together until thick and combined.
  4. 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:
  1. Butter a casserole dish.
  2. Add about 1-2 heaping tbsp of spinach mixture to each fillet. Gently roll.
  3. Place the rolled fish into the buttered casserole pan.
  4. 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

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

% 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.