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Garlic-Creamed-Spinach-Sole

Garlic Creamed Spinach Sole

Makes 4 Servings. Each Serving: 239 Calories: 5F/12C/33P - 4 Fibre

(nutritional information does not include the rice)

Ingredients

  • 400 g Sole fillets
  • 4 Tbsp Fat-free cream cheese
  • 4 Tbsp Parmesan light
  • 4 Tbsp Half & half cream
  • 2 Tbsp Lemon juice
  • 2 tsp Garlic minced
  • 300 g Frozen spinach chopped
  • 1 Cup Plain fat-free Greek yogurt
  • 1 tsp Crushed red chili pepper flakes
  • 2 Tbsp Parsley dried
  • 1 Cup Raw onions chopped
  • Salt & pepper to taste

Instructions

  1. Over medium heat, spritz a pan with non-stick cooking spray and toss in the frozen spinach, chopping onion, and garlic. Sautee until onions are translucent.

  2. Add in the rest of the ingredients and stir well so it all mixes together. Once mixed, add the sole fillets, cover in the sauce, place a lid over the pan and let simmer.

  3. Once the fish is cooked through, portion into 4 servings. I enjoyed mine on a bed of rice topped with more light parmesan cheese.