Spinach-stuffed sole (recipe)
| Spinach-stuffed sole (recipe) | |
|---|---|
| Name | Spinach-stuffed sole |
| Ingredients | Frozen chopped spinach • Herbed croutons • Cream-style low-fat cottage cheese • Carrot • Sole fillets • Flounder fillets |
| Cooktime (in hours) | 0.266666667 |
| Preptime (in hours) | 0.166666667 |
| Totaltime (in hours) | 0.433333334 |
| Keto friendliness | Keto friendly |
| Calories | 295.8 |
| Fat | 8 |
| Protein | 47.8 |
| Carbohydrate | 7 |
| Fiber | 2.6 |
| Net carbohydrates | 4.4 |
| Sugar | 1.7 |
| Saturated fat | 1.9 |
| Cholesterol (mg) | 154.9 |
| Sodium | 1163.5 |
| Servings | 4 |
| Reviewaggregate | |
Editor-In-Chief: Prab R Tumpati, MD
Obesity, Sleep & Internal medicine
Founder, WikiMD Wellnesspedia &
W8MD medical weight loss NYC and sleep center NYC
Spinach-stuffed sole (recipe) is a keto friendly food item with net carbohydrates of about 4-5 per serving.
Spinach-stuffed sole (recipe) image(external)
Did you know? - WikiMD has over 50,000 keto friendly recipes with a color coded ketometer rating scale!
- In a microwave safe casserole microcook spinach, uncovered on 100% power, high, 3 to 5 minutes or till thawed, breaking up with a fork after 2 minutes.
- Press to drain well.
- Stir together egg white, croutons, cottage, cheese, carrot, and sauce, stir in spinach.
- Spray four 10 oz microwave safe custard cups with veggie spray.
- Line cups with fillets, trimming and piecing as necessary.
- Fill centres with spinach mixture.
- Cover with waxed paper, or film.
- Cook on high 5 to 6 minutes or till fish just flakes and stuffing is hot, rotating and rearranging cups once.
-
Fresh spinach may be used, just bypass #1 of the instructions and dry bread crumbs can replace the croutons.
Food tags
Vegetable, Canadian, Microwave,, Oven, Beginner Cook, Easy, Inexpensive
- For further details on KetoMeter, read the Free Keto Diet E-book and explore the Keto Meter Guide.
- Keto friendly foods list with over 15000 foods in color coded tables!
Time:
Prep Time in Hours and Mins:26M
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Contributors: Prab R. Tumpati, MD
