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Sole with Spinach and Cream Sauce Recipe

Looking for an easy Sole with spinach and cream sauce recipe? Learn how to make Sole with spinach and cream sauce using healthy ingredients.


Submitted by snooopsmom

Makes 4 servings



Per serving : 188 calories, 22g protein, 6 g fat, 7 gacarbs, 182 mg sodium, 56mg cholesterol, 1gfibre.

Recipe Ingredients for Sole with spinach and cream sauce

0.25 serving 100% Pure Vegetable Oil
0.75 cup, sliced Onions
0.5 tsp Garlic Powder
3 cups Baby Spinach
3 oz Wine
1 tbsp Lemon Juice, Canned Or Bottled
16 oz Fillets Sole
1.5 tbsp ICBINB! Regular (Soft)
1 oz Wheat Flour, White, All-purpose, Enriched, Unbleached
0.33 cup Milk, Lowfat, Fluid, 1% Milkfat
1 serving Grated Parmesan Cheese

Recipe Directions for Sole with spinach and cream sauce

In a small skillet heat oil. Saute onions and garlic until tender. Add spinach and cook for 2 minutes. Season with pepper and spread in a flat dish. Set aside. In a large skillet bring wine, lemon juice and fish fillet s to a boil. Reduce heat and cover until fish becomes opaque. With slotted spoon remove fish to spinach mixtures, reserving poaching liquid. Ina small pan, melt margarine, stir in flour and cook for 1 minute. add miilk and reserved liquid,simmer, stirringuntil thickened. Stir in 1 tbsp cheese, pour over fish. Sprinkle with remaining cheese.
Categories

Main Dish

Nutrition Facts
Serving Size 221.8g
Amount Per Serving
Calories
170
Calories from Fat
47
% Daily Value*
Total Fat
5.2g
8%
Saturated Fat
1.3g
6%
Trans Fat
0.0g
Cholesterol
70mg
23%
Sodium
460mg
19%
Potassium
179mg
5%
Total Carbohydrates
9.7g
3%
Dietary Fiber
1.1g
4%
Sugars
2.2g
Protein
2.7g
Vitamin A 45% Vitamin C 14%
Calcium 8% Iron 6%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
92% confidence
B-
  Good points
  • Very high in vitamin A
  •   Bad points
  • High in cholesterol
  • High in sodium
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