This colorful Spinach-stuffed Sole entree is packed with flavor and low in fat, and it features fish, one of the most highly regarded heart-healthy foods. 

Makes 4 servings

Recipe developed by Pat Baird, registered dietitian and member of the National Heartburn Alliance Board of Directors. She is also the author of numerous award-winning articles and cookbooks, including Be Good to Your Gut: Recipes and Tips for People With Digestive Problems.


1 10-ounce package frozen chopped spinach, thawed and squeezed of excess liquid

1 2-ounce jar sliced pimento, drained and divided into two portions

2 ounces feta cheese, crumbled

2 tablespoons low fat mayonnaise

1/8 teaspoon ground nutmeg

4 6-ounce fillets of sole or flounder

2 teaspoons butter, cut into 4 pieces



1. Preheat oven to 400 F. Spray a baking sheet lightly with nonstick cooking spray.

2. In a medium bowl, combine the spinach, cheese, mayonnaise, nutmeg and half the pimento. Blend with a fork.

3. Place an even amount of the mixture on half of each fillet, then fold over the other half to enclose the mixture.

4. Place the fish on the prepared baking sheet and top each with a piece of butter. Sprinkle lightly with paprika.

5. Bake for 15 minutes or until the fish flakes when tested with a fork.

6. Place fish on serving plates and top with a few pieces of the remaining pimento.

Nutrition information (per serving)

Calories: 240

Carbohydrate: 4g

Protein: 36g

Fat: 8g

Sodium: 380mg

Cholesterol: 110mg

Available at

Be Good to Your Gut: Recipes and Tips for People With Digestive Problems

Savory Baking

Stonewall Kitchen Breakfast


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Spinach-stuffed Sole

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