Pan-Baked Lemon Sole with Spinach, Olives, and Tomatoes Recipe

Posted by
Rate It!
Pan-Baked Lemon Sole with Spinach, Olives, and Tomatoes
Add your photo!
Ingredients
10
Count
Nutrition
298
Calories
Comments Print recipe

Ingredients:

Directions:

  1. Make sauce: Cook garlic in 2 tablespoons oil in a 2-quart flameproof gratin dish over moderate heat (on stovetop), stirring until softened (but with no change in color), 1 to 2 minutes. Add wine and boil until reduced by half, about 3 minutes. Add tomatoes with juice, breaking them up with a spoon, and gently simmer, stirring occasionally, until thickened, about 20 minutes. Add sea salt and pepper to taste and remove from heat.
  2. Prepare fish while sauce simmers: Preheat oven to 400°F.
  3. Pulse olives, basil, and anchovy to a coarse paste in a food processor (or finely chop with a knife). Add 2 tablespoons oil and pulse to combine.
  4. Lay fish fillets, skinned sides down, on a work surface and season with pepper. Divide olive paste among fillets and spread evenly. Beginning at narrow end, roll up each fillet.
  5. Bake fish: Arrange fish rolls, seam sides down, on tomato sauce in gratin dish. Drizzle with remaining tablespoon oil and bake, uncovered, in middle of oven, until fish is just cooked through, about 15 minutes.
  6. Transfer fish to 4 heated plates. Heat tomato sauce in gratin dish over moderate heat (on stovetop), then add spinach and cook, stirring, until wilted, about 1 minute. Spoon sauce with spinach alongside fish.
Kitchen-Friendly View

Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 297.61 Kcal (1246 kJ)
Calories from fat 210.01 Kcal
% Daily Value*
Total Fat 23.33g 36%
Sodium 52.77mg 2%
Potassium 744.19mg 16%
Total Carbs 13.7g 5%
Sugars 9.38g 38%
Dietary Fiber 2.87g 11%
Protein 8.24g 16%
Vitamin C 51.2mg 85%
Iron 1.1mg 6%
Calcium 63.2mg 6%
Amount Per 100 g
Calories 82.4 Kcal (345 kJ)
Calories from fat 58.15 Kcal
% Daily Value*
Total Fat 6.46g 36%
Sodium 14.61mg 2%
Potassium 206.06mg 16%
Total Carbs 3.79g 5%
Sugars 2.6g 38%
Dietary Fiber 0.79g 11%
Protein 2.28g 16%
Vitamin C 14.2mg 85%
Iron 0.3mg 6%
Calcium 17.5mg 6%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
Search recipes
by ingredients
Search
Construct & Analyze
Your Recipe
Analyze

Try this similar recipes

View More

Recipe Tags

Weightwatchers Points

  • 7.3
    Points
  • 8
    PointsPlus

Good Points

  • saturated fat free,
  • very low sodium,
  • cholesterol free

Also Try

Share Recipe

Recipes▼
Search
Get Your Recipe of Health!
Follow RecipeOfHealth on Facebook!
Scroll to top