By Mayo Clinic Staff

Dietitian's tip:

Whether baking, broiling, grilling or poaching fish, cook for 8 to 10 minutes per 1 inch of thickness (measured at the thickest point). Test for doneness at the earliest time given to prevent fish from overcooking and losing its moist, tender texture.

Number of servings

Serves 2
  1. DASH diet
  2. Low-sodium
  3. Heart-healthy
  4. Weight management
  5. Diabetes meal plan
  6. Gluten-free


  1. 1 teaspoon olive oil
  2. 2 cups fresh spinach leaves
  3. 2 teaspoons minced garlic
  4. Ground black pepper, to taste
  5. 2 sole (flounder) fillets, each 5 ounces
  6. 1/2 teaspoon butter, melted


Heat the oven to 400 F. Lightly coat a baking dish with cooking spray.

In a skillet, heat the olive oil over medium heat. Add the spinach, garlic and pepper. Saute until the spinach starts to wilt, 2 to 3 minutes.

Place the sole fillets in the prepared baking dish. Place half of the spinach mixture in the middle of each fillet and roll up. Place the rolled fillets seam-side down. Brush with melted butter. Bake until the fish is opaque throughout when tested with the tip of a knife, 8 to 10 minutes. Transfer to individual plates and serve immediately.

Nutritional analysis per serving

Serving size: 1 fillet

  • Calories 165
  • Total fat 5 g
  • Saturated fat 1 g
  • Trans fat Trace
  • Monounsaturated fat 2 g
  • Cholesterol 71 mg
  • Sodium 147 mg
  • Total carbohydrate 2 g
  • Dietary fiber 1 g
  • Total sugars Trace
  • Added sugars 0 g
  • Protein 28 g
April 04, 2017