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Recipes
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Ingredients
- 1 (10 oz) package frozen chopped spinach
- 2 tablespoons salted butter
- 4 (4 oz) Dover sole fillets (about 1 lb)
- ½ cup grated Parmesan cheese
- ½ cup sour cream
- ½ cup reduced-fat mayonnaise
- ½ teaspoon roasted garlic-herb seasoning
Steps
- Preheat oven to 500°F. Thaw spinach following package instructions; cut butter into small cubes. Squeeze spinach dry; spread evenly over bottom of 2-quart baking dish and dot with butter. Arrange fish in single layer over spinach (wash hands).
- Combine cheese, sour cream, and mayonnaise; spread mixture evenly over fish, then sprinkle with seasoning. Bake 8–10 minutes until centers of fillets flake easily and are 145°F. Let stand 5 minutes; serve.
Other Preparation Methods
- Sauté: Place 3 tablespoons unsalted butter in large sauté pan on medium. Season 4 (4 oz) Dover sole fillets (about 1 lb) with kosher salt, then dust with all-purpose flour (wash hands). Cook fillets 4 minutes, flipping once, until centers flake easily and are 145°F; remove from pan. Stir 3 tablespoons lemon juice into pan; serve pan sauce over fish.
- Broil: Place rack 6 inches from broiler; preheat broiler on HIGH. Coat baking sheet and 4 (4 oz) Dover sole fillets (about 1 lb) with cooking spray; season fish with kosher salt (wash hands). Broil 2–3 minutes until centers separate easily and are 145°F. Combine ¼ cup lemon Greek yogurt, 2 teaspoons honey, and 1 teaspoon Dijon mustard; drizzle sauce over fish.
Always check fish for bones.
Wash hands, utensils, and surfaces with soap and water after any contact with raw meat, seafood, or eggs.
Do not reuse marinades.
Do not rinse raw meat.
If fruits and vegetables are part of this recipe, be sure to wash thoroughly.
Amount per ¼ recipe serving: Calories 330, Total Fat 26g, Sat Fat 10g, Trans Fat 0g, Chol 100mg, Sodium 900mg, Total Carb 8g, Fiber 3g, Total Sugar 1g, (Incl. 0g Added Sugars), Protein 19g, Vitamin D 15%, Calc 20%, Iron 10%, Potassium 10%