Spinach-Stuffed Baked Sole
Today's classic Italian style recipe is very quick and easy, and combines two highly healthful foods – sole and spinach.
Our Petrale sole is actually a variety of flounder, but its flavor and texture more closely resemble sole, hence its name. Each 6-oz. serving provides about 570mg of omega-3s (EPA 280mg / DHA 220mg).
Spinach is a source of a short-chain omega-3 fatty acid (ALA), which our bodies can convert into the long-chain omega-3s (DHA and EPA) we actually need for a wide variety of essential functions.
That conversion only occurs when a person lacks seafood or fish oil in their diet. Otherwise, omega-3 ALA is simply burned as fuel.
- 2 tsp. organic extra virgin olive oil
- 3 shallots, finely diced (1/4 cup)
- 1 tsp. garlic and herb seasoning
- 2 cups fresh, de-stemmed spinach*
- 1/2 cup dry white wine or organic chicken broth
- 1/3 cup finely shredded Parmesan
- 6 (4- to 6-oz.) sole fillet portions
*Or 10-oz. frozen chopped spinach, thawed and squeezed dry
- Preheat oven to 350°F. Lightly coat a baking dish with EVOO. For the filling, in a medium skillet heat oil over medium-high heat. Add shallots and seasoning; cook 3 to 5 minutes or until shallots are tender. Add spinach and wine. Cook 2 to 3 minutes or until wine has evaporated, stirring occasionally. Transfer mixture to a medium bowl; let stand 10 minutes to cool. Add Parmesan; toss until well-combined. Set aside.
- Place fillets on a clean work surface; season both sides with pepper to taste. Place 3 rounded tablespoons of the filling on the center of each fillet. Fold the tail end of each fillet over filling and roll up, securing with toothpicks if necessary. Place rolls, seam side down, in baking dish; coat lightly with EVOO.
- Bake 20 to 25 minutes or until heated through and fish flakes easily with a fork. Transfer to a platter, and serve.