Sauteed Sole Florentine

Health score
21%
Sauteed Sole Florentine
45 min.
6
474kcal

Suggestions

Ingredients

  • 0.3 cup butter 
  • 0.3 cup butter divided melted
  • 0.3 cup breadcrumbs dry fine
  • 0.5 cup flour all-purpose divided
  • tablespoons parsley fresh minced
  • 10 ounce pkt spinach frozen thawed drained chopped
  • 0.5 teaspoon ground pepper white divided
  • cups half-and-half 
  • tablespoon juice of lemon 
  • teaspoon paprika 
  • tablespoons parmesan cheese grated
  • 0.5 teaspoon salt divided
  • 1.5 pounds sole fillets 
  • ounces swiss cheese shredded divided

Equipment

  • frying pan
  • sauce pan
  • oven
  • whisk
  • baking pan

Directions

  1. Rinse fillets, and pat dry; sprinkle with 1/4 teaspoon salt and 1/4 teaspoon pepper.
  2. Combine 3 tablespoons flour and paprika; dredge fillets in flour mixture.
  3. Saute one-third of fillets in 1 tablespoon butter in a skillet over medium heat 1 minute on each side or until opaque.
  4. Remove from skillet. Repeat procedure with remaining fillets and 2 tablespoons butter.
  5. Saute spinach in 2 tablespoons butter in a skillet over medium heat 1 minute.
  6. Melt 1/4 cup butter in a heavy saucepan over medium heat; add remaining 1/4 cup plus 1 tablespoon flour. Cook 1 minute, stirring constantly with a wire whisk.
  7. Add half-and-half. Cook, stirring constantly, until thickened.
  8. Add 1/2 cup Swiss cheese, lemon juice, and remaining 1/4 teaspoon salt and 1/4 teaspoon pepper. Stir 3/4 cup cheese sauce into spinach mixture.
  9. Spread in a greased 11- x 7- x 1 1/2-inch baking dish. Arrange fillets over spinach; pour remaining sauce over fillets.
  10. Combine remaining 1/2 cup Swiss cheese, breadcrumbs, Parmesan cheese, parsley, and remaining 1 tablespoon melted butter.
  11. Sprinkle over casserole.
  12. Bake at 375 for 15 minutes.

Nutrition Facts

Calories474kcal
Protein21.61%
Fat63.6%
Carbs14.79%

Properties

Glycemic Index
41.5
Glycemic Load
5.85
Inflammation Score
-10
Nutrition Score
27.706086531929%

Flavonoids

Eriodictyol
0.12mg
Hesperetin
0.36mg
Naringenin
0.03mg
Apigenin
2.87mg
Luteolin
0.01mg
Kaempferol
0.02mg
Myricetin
0.2mg
Quercetin
0.01mg

Nutrients percent of daily need

Calories:473.83kcal
23.69%
Fat:33.81g
52.01%
Saturated Fat:19.69g
123.08%
Carbohydrates:17.69g
5.9%
Net Carbohydrates:15.62g
5.68%
Sugar:4.07g
4.52%
Cholesterol:138.96mg
46.32%
Sodium:589.73mg
25.64%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:25.85g
51.7%
Vitamin K:201.01µg
191.44%
Vitamin A:6784.08IU
135.68%
Selenium:46.74µg
66.77%
Phosphorus:530.13mg
53.01%
Calcium:371.67mg
37.17%
Vitamin B12:2.08µg
34.6%
Folate:105.55µg
26.39%
Vitamin B2:0.43mg
25.3%
Manganese:0.48mg
23.97%
Vitamin D:3.18µg
21.22%
Vitamin E:2.97mg
19.78%
Magnesium:76.91mg
19.23%
Vitamin B1:0.23mg
15.01%
Potassium:510.11mg
14.57%
Zinc:2.03mg
13.52%
Vitamin B6:0.27mg
13.38%
Vitamin B3:2.49mg
12.47%
Iron:2.05mg
11.41%
Fiber:2.07g
8.26%
Vitamin C:6.1mg
7.4%
Copper:0.14mg
6.96%
Vitamin B5:0.68mg
6.82%
Source:My Recipes