Rolled Sole
Rolled sole fillets stuffed with a flavorful mixture of cheese, spinach, mushrooms, and herbs, then baked to perfection—an elegant, light dish ideal for seafood lovers and special occasions.
Ingredients
Instructions
- Dip sole fillets in milk, then in bread crumbs.
- Mix shredded Monterey Jack cheese, chopped parsley, chopped spinach, chopped green onions, and chopped mushrooms.
- Place 1 to 2 heaping spoonfuls of the mixture in the center of each fillet.
- Roll up the fillets and place seam side down in a baking dish.
- Bake at 350°F for 20 to 30 minutes.
Tips & Substitutions
To enhance the flavor of your rolled sole, consider adding a pinch of garlic powder or a squeeze of lemon juice to the filling mixture. If you don't have Monterey Jack cheese, feel free to substitute it with cheddar or mozzarella for a different taste. Make sure to use fresh ingredients for the best results, especially the parsley and spinach.
Serving Suggestions
Serve the rolled sole with a side of steamed vegetables or a fresh garden salad to complement the dish. A light lemon sauce can also enhance the flavors. This dish pairs beautifully with Baked Onion-Flavored Chicken for a delightful meal experience, especially when entertaining guests.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, place the rolled sole in a baking dish, cover with foil, and warm it in a preheated oven at 350°F for about 15 minutes, or until heated through.
Nutrition & Diet Analysis (per serving)
Each serving of Rolled Sole contains roughly 495 calories, with 33g protein, 83g carbohydrates, and 11g fat. It is an excellent source of vitamin C (161% of the Daily Value), iron (143% of the Daily Value), and calcium (108% of the Daily Value). Note that it is relatively high in sodium, at 748mg per serving (33% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use frozen sole fillets for this recipe?
Yes, you can use frozen sole fillets. Just be sure to thaw them completely in the refrigerator before use, and pat them dry to remove excess moisture for better breading adhesion.
What can I substitute for the mushrooms?
If you’re not a fan of mushrooms, you can substitute them with diced bell peppers or zucchini. These options will add a nice texture and flavor to the filling without overwhelming the dish.
Can I make this dish ahead of time?
Absolutely! You can prepare the rolled sole in advance, cover it tightly, and refrigerate it for up to 24 hours before baking. Just remember to add a few extra minutes to the baking time if cooking straight from the fridge.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).