Spinach-Stuffed Sole

Name: Spinach-Stuffed Sole
Ingredients: 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 (3/4 lb) flounder fillets (or other thin fish fillets)

7 ingredients

9 steps

Ingredients

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 (3/4 lb) flounder fillets (or other thin fish fillets)

Directions

1

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.
2

Press to drain well.
3

Stir together egg white, croutons, cottage, cheese, carrot, and sauce, stir in spinach.
4

Spray four 10 oz microwave safe custard cups with veggie spray.
5

Line cups with fillets, trimming and piecing as necessary.
6

Fill centres with spinach mixture.
7

Cover with waxed paper, or film.
8

Cook on high 5 to 6 minutes or till fish just flakes and stuffing is hot, rotating and rearranging cups once.
9

Fresh spinach may be used, just bypass #1 of the instructions and dry bread crumbs can replace the croutons.