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Nutrition Facts
Serving Size 1 (266g) Recipe makes 4 servings
Calories 252
Calories from Fat 78		(31%)
Amount Per Serving		%DV
	Total Fat 8.8g	13%
	Saturated Fat 3.7g	18%
	Monounsaturated Fat 3.3g
	Polyunsaturated Fat 1.0g
	Trans Fat 0.0g
Cholesterol 69mg		23%
Sodium 194mg		8%
Potassium 655mg		18%
Total Carbohydrate 14.6g		4%
	Dietary Fiber 1.7g	6%
	Sugars 2.3g
Protein 27.8g		55%
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Healthy "Sole" Supper

Derf

Week of 9/15

Motivated Mama

Sole Fish Layered Casserole

Recipe #166289 | 40 min | 10 min prep | add private note

⁽¹⁴⁾ RATE IT NOW Print Recipe

By: Derf
Apr 28, 2006

Tasty Sole Casserole.

SERVES 4 (change servings and units)

Ingredients

vegetable oil cooking spray
1 cup cooked macaroni (or other pasta)
1 large tomato, sliced
salt & fresh ground pepper
1/4 cup sharp cheddar cheese, shredded
2 teaspoons olive oil
1 small sweet onion, chopped
2 cups fresh spinach
1 lb sole
1/4 cup sharp cheddar cheese, shredded

Directions

1
Preheat oven to 400f degres.
2
Saute onions in oil until trasparent and slightly browned, add spinach and heat just until wilted.
3
Spray an 8 x 8 inch glass dish with veggie spray.
4
Place macaroni on bottom of dish to cover the bottom. Place slices of tomato in one layer over macaroni. Sprinkle salt and pepper to taste. Sprinkle 1/4 cup cheddar over tomatoes; Add onion and spinach mix and spread evenly over. Lay sole pieces in one layer over spinach mix. Season with salt and pepper to taste. Sprinkle the other quarter cup of cheddar cheese over top.
5
Bake for 30 minutes or until fish is cooked through and flaky.

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Featured Reviews for This Recipe

From: K & W & c

On Jun 7, 2009

Excellent flavor. Made with penne. Will make again, maybe add some good smoked chorizo and more spinach and onions. Did not have a sweet onion, so I caramelized the yellow onion to simulate the sweetness. Thanks for the great recipe!

2 people found this review helpful

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From: ninja

On Sep 25, 2008

This was amazingly simple and amazingly good! I don't know a thing about sole, even doubted I would like it, but boy, was I wrong. My package contained 5 filets and I worried they wouldn't fit in an 8x8" dish, so I used an 11" dish. It worked perfectly with a huge, juicy tomato that easily covered the whole dish. I forgot the fresh spinach, so cooked a 10 oz. box of frozen spinach and skipped the onion. BTW, I seasoned the filets as Grecorican suggested with Montreal Steak Seasoning and I did prep the dish ahead of baking. You must try this while you can still get ripe summer tomatoes at their peak! They're critical to the recipe! Loved it!!

2 people found this review helpful

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From: Peewee deluxe

On Jan 21, 2009

This is one of my favorite new recipe's! It is so easy, mostly healthy, and delicious I can make it a regular. Thanks for posting it. Keep up the good cooking!

3 people found this review helpful

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From: GRECORICAN

On Sep 11, 2007

This was fantastic!!!! I did not have spinach at home so I did not use it, I used elbow macaroni and added Montreal Steak Spice to the sole and it was fantastic, thanks for sharing, I will definitely have this as a keeper....Anne