Healthy Sole Roll Ups Recipes

Steps:

• Preheat oven to 375 degrees with rack in center. In a large saute pan, heat oil over low heat. Add shallot; cook, stirring frequently, until soft, about 2 minutes. Raise heat to medium; add spinach and salt, and season with pepper. Cook, tossing frequently, until wilted and bright green, about 2 minutes. Transfer to a colander, pressing down to remove liquid. Chop finely; squeeze out remaining liquid. Divide spinach into four equal parts.
• Slice lemon in half crosswise; grate zest of half, and combine with almonds and herbs in a small bowl; set aside. Slice other lemon half very thinly into rounds.
• Lay fillets flat on a work surface, prettiest side down; place one part spinach at the narrow end of each. Roll fish into a cylinder, enclosing spinach. Place in a gratin dish, with lemon rounds in between. Pour wine into dish. Sprinkle a quarter of the almond mixture on top of each roll; cover with parchment and then aluminum foil. Bake until fish is opaque and cooked through, 15 to 20 minutes. Remove from oven; serve immediately.

Steps:

• In a small bowl, combine the spinach, onions and sour cream. Spread into an ungreased 13-in. x 9-in. baking dish. , Cut sole fillets into 6-in. x 2-in. strips; carefully roll up and secure with toothpicks. Place over spinach mixture. Sprinkle with lemon-pepper. Bake, uncovered, at 350° for 15-20 minutes or until fish flakes easily with a fork., In a saucepan, combine cornstarch and water until smooth. Gradually add tomatoes. Bring to a boil over medium heat; cook and stir for 2 minutes or until thickened. Discard toothpicks from roll-ups. Spoon tomato sauce over roll-ups and spinach mixture.

Steps:

• Wrap each sole fillet around carrot and secure with toothpick.
• Place in shallow baking dish.
• Combine broth and lemon juice and pour evenly over fish.
• Sprinkle with black pepper.
• Mix the crumbs and oregano.
• Sprinkle on top of the fish.
• Sprinkle with parmesan cheese.
• Bake at 450F 10-12 minutes until the fish is done.