Directions:
- Preheat oven 375°F.
- Cook washed spinach with water still clinging over medium-high heat until wilted; drain. When cool enough to handle, gently squeeze out remaining moisture. Finely chop and place in an oiled casserole.
- Top with the sole filet and sprinkle with Old Bay seasoning.
- In skillet heat oil; add onions,salt, garlic and mushrooms; sauté for 4 minutes; whisk in flour and slowly add chicken broth and cream stirring constantly for 3-4 minutes until thickened; stir in Parmesan cheese.
- Spoon over sole.
- Cover and bake for 20 minutes; uncover and bake another 5 minutes.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 203.23 Kcal (851 kJ) | ||
| Calories from fat | 56.73 Kcal | ||
| % Daily Value* | |||
| Total Fat | 6.3g | 10% | |
|---|---|---|---|
| Cholesterol | 53.22mg | 18% | |
| Sodium | 1032.1mg | 43% | |
| Potassium | 1348.77mg | 29% | |
| Total Carbs | 16.18g | 5% | |
| Sugars | 3.91g | 16% | |
| Dietary Fiber | 4.48g | 18% | |
| Protein | 21.74g | 43% | |
| Vitamin C | 51.8mg | 86% | |
| Iron | 6.2mg | 35% | |
| Calcium | 243.7mg | 24% | |
| Amount Per 100 g | |||
| Calories | 50.85 Kcal (213 kJ) | ||
| Calories from fat | 14.19 Kcal | ||
| % Daily Value* | |||
| Total Fat | 1.58g | 10% | |
|---|---|---|---|
| Cholesterol | 13.32mg | 18% | |
| Sodium | 258.24mg | 43% | |
| Potassium | 337.48mg | 29% | |
| Total Carbs | 4.05g | 5% | |
| Sugars | 0.98g | 16% | |
| Dietary Fiber | 1.12g | 18% | |
| Protein | 5.44g | 43% | |
| Vitamin C | 13mg | 86% | |
| Iron | 1.6mg | 35% | |
| Calcium | 61mg | 24% | |
* 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.
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