Sole Fish Layered Casserole Recipes

SOLE AND SPINACH CASSEROLE

Sole and Spinach Casserole image

An easy and light recipe from Barbara Gibbons, 'The Slim Gourmet'. Although I haven't tried this, I'm sure it will appeal to calorie counters as well as those on low-carb diets. Let me know what you think!

Provided by Denise in da Kitchen

Categories Very Low Carbs

Time 40m

Yield 4 serving(s)

Number Of Ingredients 8

Ingredients

2 (12 ounce) packages fresh spinach, chopped or 2 (10 ounce) packages frozen chopped spinach, thawed
2 tablespoons minced onions
1/2 cup nonfat milk
4 slices light cheddar cheese, shredded
4 (4 ounce) sole fillets, fresh or thawed
2 tablespoons lemon juice
salt and pepper
paprika

Steps:

Cook fresh spinach in a tightly covered saucepan with no liquid added.
(If using frozen spinach, drain thoroughly but do not cook).
Combine spinach with onion and spread in a shallow nonstick baking pan coated with cooking spray.
Add milk, sprinkle with cheese, and arrange fillets over cheese in a single layer.
Sprinkle dish with lemon juice, salt, pepper, and paprika.
Cover pan tightly with foil.
Bake in a preheated 400 degree oven for 20 minutes.

SOLE WITH SHRIMP SAUCE

Sole with Shrimp Sauce image

"I found this recipe 30 years ago when my husband was in the Army. I tweaked it to cut down on butter and flour, but it's as good as the original. We love it and eat it often." -Laura McDowell, Lake Villa, Illinois

Provided by Taste of Home

Categories Dinner

Time 40m

Yield 4 servings.

Number Of Ingredients 15

Ingredients

1-1/2 pounds sole fillets
1/4 teaspoon each salt, paprika and coarsely ground pepper
3/4 pound sliced fresh mushrooms
SAUCE:
1-1/2 teaspoons grated onion
4-1/2 teaspoons butter
4 teaspoons all-purpose flour
1/4 teaspoon each salt, paprika and coarsely ground pepper
3/4 cup fat-free milk
1/4 cup reduced-sodium chicken broth
3/4 pound cooked medium shrimp, peeled and deveined
4 tablespoons grated Parmesan cheese, divided
1 teaspoon minced fresh parsley
1/4 teaspoon dried basil
1/8 teaspoon cayenne pepper

Steps:

Place fillets in a 15x10x1-in. baking pan coated with cooking spray; sprinkle with seasonings. In a large nonstick skillet coated with cooking spray, cook mushrooms over medium heat until tender. Spoon over fish. , Bake at 350° for 10-15 minutes or until fish flakes easily with a fork. Meanwhile, in the same skillet, cook onion in butter over medium heat until tender. Stir in the flour, salt, paprika and pepper until blended. , Gradually stir in milk and broth. Bring to a boil; cook and stir for 1-2 minutes or until thickened. Stir in the shrimp, 3 tablespoons cheese, parsley and basil; heat through. Spoon sauce over fish; sprinkle with cayenne and remaining cheese.

Nutrition Facts : Calories 338 calories, Fat 9g fat (4g saturated fat), Cholesterol 224mg cholesterol, Sodium 741mg sodium, Carbohydrate 9g carbohydrate (4g sugars, Fiber 1g fiber), Protein 52g protein. Diabetic Exchanges

SOLE FISH LAYERED CASSEROLE

Sole Fish Layered Casserole image

Make and share this Sole Fish Layered Casserole recipe from Food.com.

Provided by Derf2440

Categories One Dish Meal

Time 40m

Yield 4 serving(s)

Number Of Ingredients 10

Ingredients

vegetable oil cooking spray
1 cup cooked macaroni (or other pasta)
1 large tomatoes, sliced
salt & fresh ground pepper
1/4 cup sharp cheddar cheese, shredded
2 teaspoons olive oil
1 small sweet onion, chopped
2 cups fresh spinach
1 lb sole
1/4 cup sharp cheddar cheese, shredded

Steps:

Preheat oven to 400f degres.
Saute onions in oil until trasparent and slightly browned, add spinach and heat just until wilted.
Spray an 8 x 8 inch glass dish with veggie spray.
Place macaroni on bottom of dish to cover the bottom. Place slices of tomato in one layer over macaroni. Sprinkle salt and pepper to taste. Sprinkle 1/4 cup cheddar over tomatoes; Add onion and spinach mix and spread evenly over. Lay sole pieces in one layer over spinach mix. Season with salt and pepper to taste. Sprinkle the other quarter cup of cheddar cheese over top.
Bake for 30 minutes or until fish is cooked through and flaky.

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