Spinach Stuffed Sole

A scant amount of oil and part-skim mozzarella cheese give this lower fat dish a Mediterranean flavor.

Ingredients:

• nonstick cooking spray, as needed
• 1 tsp olive oil
• 1/2 lb fresh mushrooms, sliced
• 1/2 lb fresh spinach, chopped
• 1/4 tsp oregano leaves, crushed
• 1 clove garlic, minced
• 1-1/2 lb sole fillets or other white fish
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• 2 Tbsp sherry
• 4 oz (1 cup) part-skim mozzarella cheese, grated

Directions:

1. Preheat oven to 400 degrees F.
2. Spray a 10x6-inch baking dish with nonstick cooking spray.
3. Heat oil in skillet; saute mushrooms about 3 minutes or until tender.
4. Add spinach and continue cooking about 1 minute or until spinach is barely wilted. Remove from heat; drain liquid into prepared baking dish.
5. Add oregano and garlic to drained sauteed vegetables; stir to mix ingredients.
6. Divide vegetable mixture evenly among fillets, placing filling in center of each fillet.
7. Roll fillet around mixture and place seam-side down in prepared baking dish.
8. Sprinkle with sherry, then grated mozzarella cheese. Bake 15-20 minutes or until fish flakes easily. Lift out with a slotted spoon.

Serving: 4 (1 fillet roll)

Nutritional Information:

Calories: 262
Total fat: 8 g
Saturated fat: 4 g
Cholesterol: 95 mg
Sodium: 312 mg

Source: National Heart, Lung, and Blood Institute