Sole and Spinach Casserole
Elevate your weeknight dining with this elegant Sole and Spinach Casserole—a wholesome, flavor-packed dish that combines tender, flaky sole fillets with a rich, creamy spinach base. Topped with a golden parmesan-breadcrumb crust, this oven-baked casserole strikes the perfect balance of comfort and sophistication. Infused with subtle hints of garlic, nutmeg, and tangy lemon, every bite is layered with harmonious flavors. Ready in just 45 minutes, this easy-to-make, one-pan meal is perfect for busy nights or when entertaining guests. Serve it alongside a fresh side salad or crusty bread for a complete, restaurant-worthy experience! Keywords: sole and spinach casserole, baked fish recipe, healthy casserole, creamy spinach, parmesan breadcrumb topping.
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Recipe Information
Ingredients
- 4 pieces sole fillets
- 8 cups fresh spinach
- 3 tablespoons unsalted butter
- 2 tablespoons all-purpose flour
- 1.5 cups whole milk
- 2 pieces garlic cloves, minced
- 0.5 cups parmesan cheese, grated
- 0.5 cups bread crumbs
- 1 tablespoon olive oil
- 1 tablespoon lemon juice
- 0.5 teaspoons salt
- 0.25 teaspoons black pepper
- 0.125 teaspoons nutmeg
Instructions
Preheat your oven to 375°F (190°C). Lightly grease a 9x13-inch casserole dish and set aside.
Rinse the spinach and blanch it in boiling water for 1 minute. Drain thoroughly and squeeze out excess moisture. Chop the spinach coarsely.
In a medium saucepan, melt 2 tablespoons of butter over medium heat. Stir in the minced garlic and cook for 1 minute, until fragrant.
Add the flour to the saucepan and whisk it into the butter to form a smooth paste. Cook for 1-2 minutes to remove the raw flour taste.
Gradually whisk in the milk, ensuring there are no lumps. Cook the mixture, stirring continuously, until it thickens (about 3-4 minutes).
Season the sauce with salt, black pepper, and nutmeg. Stir in 1/4 cup of grated parmesan cheese until melted and smooth.
Remove the sauce from the heat and mix it with the chopped spinach. Spread the creamy spinach mixture evenly over the bottom of the prepared casserole dish.
Pat the sole fillets dry with paper towels and season them with a pinch of salt and pepper. Lay the fillets on top of the spinach mixture in a single layer.
Drizzle the fish with lemon juice for a touch of brightness.
In a small bowl, combine bread crumbs, the remaining 1/4 cup of parmesan cheese, and 1 tablespoon of olive oil. Sprinkle this mixture evenly over the sole fillets.
Melt the remaining 1 tablespoon of butter and drizzle it over the breadcrumb topping for added flavor and crispiness.
Bake in the preheated oven for 20-25 minutes, or until the fish flakes easily with a fork and the topping is golden brown.
Let the casserole cool for a few minutes before serving. Serve warm and enjoy!
Nutrition Facts
Calories |
365 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 20.3 g | 26% | |
| Saturated Fat | 10.3 g | 52% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 82 mg | 27% | |
| Sodium | 789 mg | 34% | |
| Total Carbohydrate | 21.5 g | 8% | |
| Dietary Fiber | 2.3 g | 8% | |
| Total Sugars | 5.4 g | ||
| Protein | 25.2 g | 50% | |
| Vitamin D | 3.3 mcg | 16% | |
| Calcium | 323 mg | 25% | |
| Iron | 3.1 mg | 17% | |
| Potassium | 440 mg | 9% | |
*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.
