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    MCR: Spinach-Stuffed Sole


    Source of Recipe


    Unknown - internet
    MCR: SPINACH-STUFFED SOLE
    No Calorie Count Available

    Makes 4 servings.

    4 fresh or frozen sole, flounder, or catfish fillets (about 3/4 pound total)
    1 beaten egg white
    1 cup herb-seasoned croutons
    1/2 cup low-fat cottage cheese, drained
    1/4 cup shredded carrot
    2 tablespoons cocktail sauce
    1 (10-ounce) package frozen chopped spinach, thawed and well drained*
    Nonstick spray coating

    Thaw fish, if frozen.

    For stuffing: In a mixing bowl stir together egg white, croutons, cottage cheese, carrot, and cocktail sauce. Stir in the drained spinach.

    Spray four 10-ounce custard cups with nonstick spray coating. Line cups with fish fillets, trimming and piecing as necessary. Spoon stuffing into the center of each cup.

    Arrange filled cups in the microwave. Cover loosely with waxed paper. Cook on high for 5 to 6 minutes or till fish flakes easily when tested with a fork and stuffing is heated through. Rotate and rearrange the cups once during cooking.

    To serve: Slide the fish and stuffing out of the custard cups onto individual serving plates.

    *Note: If desired, thaw spinach in the microwave. In a 1-quart casserole cook frozen spinach, uncovered, on high for 3 to 4 minutes or till thawed, breaking up leaves with a fork after 2 minutes. Drain spinach well, pressing out excess liquid.

    Microwaves differ in power; so cooking times may vary.

    One serving equals: 23g protein …12g carbohydrate …4g fat …41mg cholesterol...475mg sodium

 

 

 

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