Healthy Sole Roll Ups

Delight in the light and flavorful charm of Healthy Sole Roll Ups, a seafood recipe that’s as nutritious as it is elegant. Perfect for a quick weeknight dinner or a special occasion meal, these tender sole fillets are filled with a delicious mixture of sautéed baby spinach, grated carrot, cream cheese, and a hint of tangy whole-grain mustard. Rolled up and baked to perfection, they’re seasoned with garlic, lemon, and fresh parsley for a mouthwatering explosion of flavor. This low-calorie, protein-packed dish is ready in just 35 minutes and makes an ideal choice for anyone seeking healthy eating without compromising on taste. Serve these rolls with a side of steamed vegetables or a light salad to complete the meal.

Nutriscore Rating: 73/100

Prep Time:15 mins

Cook Time:20 mins

Total Time:35 mins

Servings: 2

Ingredients

• 4 pieces sole fillets
• 2 cups baby spinach
• 1 medium, grated carrot
• 2 cloves, minced garlic
• 2 tablespoons cream cheese
• 1 teaspoon whole-grain mustard
• 1 medium lemon
• 0.5 teaspoons salt
• 0.25 teaspoons black pepper
• 1 teaspoon olive oil
• 2 tablespoons, finely chopped parsley

Directions

Step 1

Preheat your oven to 375°F (190°C) and lightly grease a baking dish with olive oil.

Step 2

Lay the sole fillets flat on a clean surface and sprinkle both sides with salt and black pepper. Squeeze half the lemon over the fillets and set aside.

Step 3

Heat a non-stick skillet over medium heat and add the olive oil. Add the minced garlic and cook until fragrant, about 1 minute.

Step 4

Add the spinach to the skillet and cook until wilted, about 2-3 minutes. Remove from heat and mix in the grated carrot.

Step 5

In a small bowl, combine the cream cheese, whole-grain mustard, and 1 tablespoon of parsley. Add the cooked spinach and carrot mixture, and stir to combine.

Step 6

Place a small amount of the filling on the wide end of each sole fillet. Roll the fillets tightly around the filling and place seam-side down in the prepared baking dish.

Step 7

Cover the dish with foil and bake in the preheated oven for 15-20 minutes, or until the fish is opaque and cooked through.

Step 8

Remove from the oven, plate the roll-ups, and garnish with the remaining parsley and freshly squeezed lemon juice from the other half of the lemon. Serve warm and enjoy!

Nutrition Facts

Serving size	644.5 grams (644.5g)

Amount per serving	% Daily Value*
Calories	578

Total Fat 30.90g	40%
Saturated Fat 9.50g	48%
Polyunsaturated Fat 1.80g
Cholesterol 210mg	70%
Sodium 1657mg	72%
Total Carbohydrate 16.70g	6%
Dietary Fiber 5.50g	20%
Total Sugars 4.90g
Protein 61.20g	122%

Vitamin D 400IU	2000%
Calcium 222mg	17%
Iron 4mg	24%
Potassium 1534mg	33%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 47.2%

Protein: 41.5%

Carbs: 11.3%