This surprisingly easy fish dish can be on the table in under 30 minutes. You can prepare the low-fat parsley sauce while the fish is baking in the oven.
Cook Time: 25 minutes
Ingredients:
- 2 tsp olive oil
- 1/2 cup finely chopped onion
- 5 ounces baby spinach, chopped
- 1 1/4 pounds sole fillets (about 4 medium)
- 1/2 cup fat-free low-sodium chicken broth
- 1 cup nonfat milk
- 1 tbsp cornstarch dissolved in 1/4 cup fat-free chicken broth
- 1/2 cup finely chopped fresh parsley
- Freshly ground black pepper (optional)
Preparation:
Preheat oven to 350 degreesHeat oil in medium skillet. Sauté onions and spinach until spinach is wilted. Spoon 2-3 tbsp of onion and spinach mixture into each sole fillet and roll up. Place seam down in an 8 X 8 baking dish. Pour chicken broth over fillets and bake in oven for 20 minutes, until fish flakes easily with a fork.
While fish is baking, heat milk on medium heat in a small saucepan until bubbles appear around the edge. Add cornstarch mixture and stir until thickened. Sprinkle chopped parsley, and add freshly ground black pepper to taste if desired.
When fish is cooked, use a spatula to remove the fish from the baking dish and transfer to four plates. Spoon about 1/4 cup of parsley sauce over each.
Serves 4.
