Healthy Sole Roll Ups
Delight in the light and flavorful charm of Healthy Sole Roll Ups, a seafood recipe that’s as nutritious as it is elegant. Perfect for a quick weeknight dinner or a special occasion meal, these tender sole fillets are filled with a delicious mixture of sautéed baby spinach, grated carrot, cream cheese, and a hint of tangy whole-grain mustard. Rolled up and baked to perfection, they’re seasoned with garlic, lemon, and fresh parsley for a mouthwatering explosion of flavor. This low-calorie, protein-packed dish is ready in just 35 minutes and makes an ideal choice for anyone seeking healthy eating without compromising on taste. Serve these rolls with a side of steamed vegetables or a light salad to complete the meal.
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Recipe Information
Ingredients
- 4 pieces sole fillets
- 2 cups baby spinach
- 1 medium, grated carrot
- 2 cloves, minced garlic
- 2 tablespoons cream cheese
- 1 teaspoon whole-grain mustard
- 1 medium lemon
- 0.5 teaspoons salt
- 0.25 teaspoons black pepper
- 1 teaspoon olive oil
- 2 tablespoons, finely chopped parsley
Instructions
Preheat your oven to 375°F (190°C) and lightly grease a baking dish with olive oil.
Lay the sole fillets flat on a clean surface and sprinkle both sides with salt and black pepper. Squeeze half the lemon over the fillets and set aside.
Heat a non-stick skillet over medium heat and add the olive oil. Add the minced garlic and cook until fragrant, about 1 minute.
Add the spinach to the skillet and cook until wilted, about 2-3 minutes. Remove from heat and mix in the grated carrot.
In a small bowl, combine the cream cheese, whole-grain mustard, and 1 tablespoon of parsley. Add the cooked spinach and carrot mixture, and stir to combine.
Place a small amount of the filling on the wide end of each sole fillet. Roll the fillets tightly around the filling and place seam-side down in the prepared baking dish.
Cover the dish with foil and bake in the preheated oven for 15-20 minutes, or until the fish is opaque and cooked through.
Remove from the oven, plate the roll-ups, and garnish with the remaining parsley and freshly squeezed lemon juice from the other half of the lemon. Serve warm and enjoy!
Nutrition Facts
Calories |
578 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 30.9 g | 40% | |
| Saturated Fat | 9.5 g | 48% | |
| Polyunsaturated Fat | 1.8 g | ||
| Cholesterol | 210 mg | 70% | |
| Sodium | 1657 mg | 72% | |
| Total Carbohydrate | 16.7 g | 6% | |
| Dietary Fiber | 5.5 g | 20% | |
| Total Sugars | 4.9 g | ||
| Protein | 61.2 g | 122% | |
| Vitamin D | 10.0 mcg | 50% | |
| Calcium | 222 mg | 17% | |
| Iron | 4.4 mg | 24% | |
| Potassium | 1534 mg | 33% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
