Spinach-Stuffed Sole

1. 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.

2. Press to drain well.

3. Stir together egg white, croutons, cottage, cheese, carrot, and sauce, stir in spinach.

4. Spray four 10 oz microwave safe custard cups with veggie spray.

5. Line cups with fillets, trimming and piecing as necessary.

6. Fill centres with spinach mixture.

7. Cover with waxed paper, or film.

8. Cook on high 5 to 6 minutes or till fish just flakes and stuffing is hot, rotating and rearranging cups once.

9. Fresh spinach may be used, just bypass #1 of the instructions and dry bread crumbs can replace the croutons.

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Nutrient	Quantity
Total fats	11.1667 g
Protein	363.0758 g
Carbohydrates	26.84 g
Energy	1756.4703 kCal
Fatty acids, total saturated 18:3 undifferentiated	0.3303 g
Water	1469.2649 g
Aspartic acid	0.2537 g
Calcium, Ca	2179.0382 mg
Lutein + zeaxanthin	128 g
Fiber, total dietary	2.93 g
Carotene, beta	4142.5 g
Niacin	22.0699 mg
Vitamin A, RAE	961.5012 g
Arginine	0.1748 g
Riboflavin	2.8306 mg
Tocopherol, beta	0.005 mg
Glutamic acid	1.3902 g
Sodium, Na	1476.9695 mg
Fatty acids, total saturated 16:1 undifferentiated	0.2823 g
Total lipid (fat)	11.1667 g
Manganese, Mn	0.2215 mg
Fructose	0.275 g
Proline	0.4305 g
Fatty acids, total saturated 16:0	1.9066 g
Sucrose	1.795 g
Choline, total	1183.0693 mg
Sugars, total	2.37 g
Serine	0.2007 g
Fatty acids, total saturated 18:0	0.8196 g
Fatty acids, total saturated 20:4 undifferentiated	0.9429 g
Vitamin B-6	2.2528 mg
Selenium, Se	315.9407 g
Ash	22.995 g
Fatty acids, total saturated 18:1 undifferentiated	2.2384 g
Pantothenic acid	0.2652 mg
Phenylalanine	0.2063 g
Copper, Cu	4.6047 mg
Betaine	0.2 mg
Thiamin	2.3959 mg
Retinol	544.0012 g
Methionine	0.0733 g
Iron, Fe	26.7607 mg
Carbohydrate, by difference	26.84 g
Phosphorus, P	3316.0074 mg
Folate, total	321.1006 g
Fatty acids, total saturated 20:5 n-3 (EPA)	0.4171 g
Lycopene	0.5 g
Alanine	0.1738 g
Cholesterol	906.6687 mg
Valine	0.1887 g
Fatty acids, total saturated 18:2 undifferentiated	1.0171 g
Glycine	0.1489 g
Carotene, alpha	1738.5 g
Glucose (dextrose)	0.295 g
Fatty acids, total saturated 14:0	0.0441 g
Zinc, Zn	18.5204 mg
Isoleucine	0.1753 g
Fatty acids, total saturated 12:0	0.0003 g
Fatty acids, total polyunsaturated	3.5231 g
Leucine	0.3006 g
Tocotrienol, alpha	0.005 mg
Vitamin A, IU	10166.3374 IU
Fatty acids, total saturated 22:5 n-3 (DPA)	0.2176 g
Folate, DFE	344.2006 g
Tryptophan	0.048 g
Vitamin C, total ascorbic acid	2.95 mg
Folic acid	33 g
Starch	0.715 g
Tyrosine	0.1226 g
Vitamin B-12	18.1334 g
Vitamin K (phylloquinone)	8.4133 g
Fatty acids, total saturated	2.7744 g
Histidine	0.0965 g
Fatty acids, total monounsaturated	2.5204 g
Threonine	0.1966 g
Folate, food	288.1006 g
Vitamin E (alpha-tocopherol)	9.3967 mg
Fatty acids, total saturated 22:6 n-3 (DHA)	0.5984 g
Magnesium, Mg	377.9675 mg
Lysine	0.1339 g
Potassium, K	4367.8761 mg
Cystine	0.1198 g
Fluoride, F	1.6 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Spinach	1 package	0	0	0
Carrot	1	20.5	4.79	0.12
Egg white	1 beaten	0	0	0
sole fillet	4	1613.8703	0	9.0667
crouton	1 cup	122.1	22.05	1.98
cream cottage cheese	0.5 cup	1613.8703	0	9.0667
seafood cocktail sauce	2 tablespoons	1613.8703	0	9.0667