SPINACH-STUFFED SOLE

Spinach-Stuffed Sole image

Provided by Derf2440

Categories Cheese

Time 26m

Yield 4 serving(s)

Number Of Ingredients 7

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1 (10 ounce) package frozen chopped spinach
1 beaten egg white
1 cup herbed croutons
1/2 cup cream-style low-fat cottage cheese, drained
1 small carrot, shredded
2 tablespoons seafood cocktail sauce
4 (3/4 lb) sole fillets (or other thin fish fillets) or 4 (3/4 lb) flounder fillets (or other thin fish fillets)

Steps:

In a microwave safe casserole microcook spinach, uncovered on 100% power, high, 3 to 5 minutes or till thawed, breaking up with a fork after 2 minutes.
Press to drain well.
Stir together egg white, croutons, cottage, cheese, carrot, and sauce, stir in spinach.
Spray four 10 oz microwave safe custard cups with veggie spray.
Line cups with fillets, trimming and piecing as necessary.
Fill centres with spinach mixture.
Cover with waxed paper, or film.
Cook on high 5 to 6 minutes or till fish just flakes and stuffing is hot, rotating and rearranging cups once.
Fresh spinach may be used, just bypass #1 of the instructions and dry bread crumbs can replace the croutons.

Nutrition Facts : Calories 295.8, Fat 8, SaturatedFat 1.9, Cholesterol 154.9, Sodium 1163.5, Carbohydrate 7, Fiber 2.6, Sugar 1.7, Protein 47.8