Sole Pinwheels with Spinach Filling
Including more fish (and less meat) in your diet can be an important step towards achieving a healthier lifestyle-the American Heart Association recommends that you eat fish at least two times per week. Once you try this elegant but easy low-calorie recipe, you will look forward to fish on the menu on a regular basis.
- Cooking spray
- 2 teaspoons olive oil, divided
- 1 large shallot, finely chopped (¼ cup)
- 4 cups (4 ounces) baby spinach, large stems trimmed, washed and dried (leave a little water clinging to leaves)
- 4 tablespoons panko (Japanese-style breadcrumbs), divided
- ¼ teaspoon salt, divided
- ¾ cup lowfat (1%) milk, divided
2 teaspoons King Arthur Unbleached All-Purpose Flour
2 ounces Cabot Lite50 Sharp Cheddar, grated (about ½ cup)
- ½ teaspoon dry mustard
- Pinch of ground red pepper (cayenne)
- 8 ounces sole or flounder fillets
- PREHEAT oven to 425°F. Coat small baking dish, such as gratin dish or 9-inch pie pan, with cooking spray. Alternatively, use 2 individual gratin dishes.
- HEAT 1 teaspoon oil in large nonstick skillet over medium-high heat. Add shallot; cook, stirring for 30 to 60 seconds, or until softened. Stir in spinach. Cook, stirring, for 30 to 60 seconds, or until wilted. Remove from heat. Stir in 2 tablespoons of panko and ⅛ teaspoon of salt. Transfer to plate and let cool.
- MIX ¼ cup of milk with flour in small bowl until smooth. Heat remaining 1/2 cup milk in small saucepan over medium heat until steaming. Remove from heat. Whisk in flour mixture. Return to medium heat. Cook, whisking constantly, for 2 to 3 minutes, or until sauce bubbles and thickens. Remove from heat. Add cheese, mustard, ground red pepper and remaining ⅛ teaspoon salt; stir until cheese has melted.
- LAY fish fillets on work surface. Divide spinach mixture among fillets; spread evenly, leaving a ½-inch border around edges. Starting at one narrow end, roll up fillets, jelly-roll style. Cut each roll in half. Secure each pinwheel with toothpick, if desired.
- SPREAD about ¼ cup of cheese sauce over bottom of prepared baking dish(es). Place fish pinwheels in baking dish, pinwheel-side up. Spoon remaining cheese sauce over pinwheels. Mix remaining 2 tablespoons panko and remaining 1 teaspoon oil in small bowl; sprinkle over pinwheels and sauce.
- BAKE for 20 to 25 minutes, or until sauce is bubbly and fish flakes when poked with tip of sharp knife. Remove toothpicks, if necessary, and serve.
- per serving
- 9 grams
- Saturated Fat
- 3 grams
- 676 milligrams
- 21 grams
- 3 grams
- 32 grams
- 286 milligrams