Poached Sole Florentine Recipe

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Ingredients

Count

Nutrition

219

Calories

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Ingredients:

Serving

4 cups water
2 tbsp white wine vinegar
1 1/2 lb sole fillets
vegetable cooking spray
1 tbsp reduced-calorie margarine
1 (10-oz) package frozen chopped spinach, thawed and drained
1/4 cup plus 1 tbsp all-purpose flour
3/4 cup canned no-salt-added chicken broth, undiluted and divided
3/4 cup skim milk
1/2 cup (2 oz) shredded reduced-fat swiss cheese, divided
1/2 cup nonfat sour cream alternative
2 tbsp lemon juice
1 tsp minced garlic, divided
1/8 tsp salt
1/4 tsp ground white pepper
1/4 cup fine, dry breadcrumbs
1 tbsp grated parmesan cheese
2 tbsp minced fresh parsley
1 tbsp reduced-calorie margarine, melted

Directions:

Bring water and vinegar to a boil in a Dutch oven. Reduce heat; add fillets. Cover and simmer 1 minute or until opaque. Remove from liquid; discard liquid.
Coat a nonstick skillet with cooking spray; add 1 tablespoon margarine. Place over medium-high heat until margarine melts. Add spinach; saute 1 minute.
Stir flour into 1/2 cup broth. Bring remaining 1/4 cup broth and milk to a boil. Add flour mixture; cook, stirring constantly, until thickened. Add 1/4 cup Swiss cheese, sour cream, lemon juice, 1/2 teaspoon garlic, salt, and pepper. Stir 1/2 cup cheese sauce into spinach mixture. Spread in an 11- x 7- x 1 1/2-inch baking dish coated with cooking spray. Arrange fillets over spinach; pour remaining cheese sauce over fillets. Combine remaining 1/4 cup Swiss cheese and 1/2 teaspoon garlic, breadcrumbs, and remaining ingredients. Sprinkle over casserole. Bake at 375° for 15 minutes.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	218.8 Kcal (916 kJ)
Calories from fat	106.56 Kcal
		% Daily Value*
Total Fat	11.84g	18%
Cholesterol	56.51mg	19%
Sodium	509.29mg	21%
Potassium	277.31mg	6%
Total Carbs	12.26g	4%
Sugars	1.99g	8%
Dietary Fiber	3.13g	13%
Protein	16.54g	33%
Vitamin C	4.5mg	7%
Vitamin A	0.1mg	3%
Iron	0.3mg	2%
Calcium	203mg	20%

Amount Per 100 g
Calories	57.3 Kcal (240 kJ)
Calories from fat	27.9 Kcal
		% Daily Value*
Total Fat	3.1g	18%
Cholesterol	14.8mg	19%
Sodium	133.37mg	21%
Potassium	72.62mg	6%
Total Carbs	3.21g	4%
Sugars	0.52g	8%
Dietary Fiber	0.82g	13%
Protein	4.33g	33%
Vitamin C	1.2mg	7%
Iron	0.1mg	2%
Calcium	53.2mg	20%

* 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

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Recipe Tags

< 200 kcals

Weightwatchers Points

4.7

Points
6

PointsPlus

Good Points

saturated fat free,
low sodium,
low cholesterol

Bad Points

High in Sodium

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