Poached Sole Florentine Recipe

Name: Poached Sole Florentine
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: 4 cups water; 2 tablespoons white wine vinegar; 1 1/2 pounds sole fillets; Vegetable cooking spray; 1 tablespoon reduced-calorie margarine; 1 (10-ounce) package frozen chopped spinach, thawed and drained; 1/4 cup plus 1 tablespoon all-purpose flour; 3/4 cup canned no-salt-added chicken broth, undiluted and divided; 3/4 cup skim milk; 1/2 cup (2 ounces) shredded reduced-fat Swiss cheese, divided; 1/2 cup nonfat sour cream alternative; 2 tablespoons lemon juice; 1 teaspoon minced garlic, divided; 1/8 teaspoon salt; 1/4 teaspoon ground white pepper; 1/4 cup fine, dry breadcrumbs; 1 tablespoon grated Parmesan cheese; 2 tablespoons minced fresh parsley; 1 tablespoon reduced-calorie margarine, melted

Servings: persons

4 cups water
2 tablespoons white wine vinegar
1 1/2 pounds sole fillets
Vegetable cooking spray
1 tablespoon reduced-calorie margarine
1 (10-ounce) package frozen chopped spinach, thawed and drained
1/4 cup plus 1 tablespoon all-purpose flour
3/4 cup canned no-salt-added chicken broth, undiluted and divided
3/4 cup skim milk
1/2 cup (2 ounces) shredded reduced-fat Swiss cheese, divided
1/2 cup nonfat sour cream alternative
2 tablespoons lemon juice
1 teaspoon minced garlic, divided
1/8 teaspoon salt
1/4 teaspoon ground white pepper
1/4 cup fine, dry breadcrumbs
1 tablespoon grated Parmesan cheese
2 tablespoons minced fresh parsley
1 tablespoon reduced-calorie margarine, melted

1
Bring water and vinegar to a boil in a Dutch oven. Reduce heat; add fillets. Cover and simmer 1 minute or until opaque. Remove from liquid; discard liquid.
2
Coat a nonstick skillet with cooking spray; add 1 tablespoon margarine. Place over medium-high heat until margarine melts. Add spinach; saute 1 minute.
3
Stir flour into 1/2 cup broth. Bring remaining 1/4 cup broth and milk to a boil. Add flour mixture; cook, stirring constantly, until thickened. Add 1/4 cup Swiss cheese, sour cream, lemon juice, 1/2 teaspoon garlic, salt, and pepper. Stir 1/2 cup cheese sauce into spinach mixture. Spread in an 11- x 7- x 1 1/2-inch baking dish coated with cooking spray. Arrange fillets over spinach; pour remaining cheese sauce over fillets. Combine remaining 1/4 cup Swiss cheese and 1/2 teaspoon garlic, breadcrumbs, and remaining ingredients. Sprinkle over casserole. Bake at 375u00b0 for 15 minutes.

285

kcal

Calories

Fat

Carbs

Protein

Fat Carbs Protein

* Per serving · 4 servings · Values may vary.

Tips for the best results

Read through all the steps once before you start and measure out your ingredients first — it makes everything go more smoothly.
Taste as you go and adjust the seasoning before serving.
Avoid overcrowding the pan — cook in batches if needed for the best texture.
Let the dish rest for a few minutes before serving so the flavors settle.
Store leftovers in an airtight container in the fridge and enjoy within a few days.

Variations & substitutions

A good 1:1 gluten-free flour blend works well if you need a gluten-free version.
Coconut cream is a reliable plant-based alternative to dairy cream.

No specific allergen information. Please check the ingredient list for possible allergens.

My Personal Notes

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How did you like this recipe?

This recipe makes 4 servings. You can adjust the portion size directly on this page.

You need 19 ingredients. The key ingredients include: 4 cups water, 2 tablespoons white wine vinegar, 1 1/2 pounds sole fillets, Vegetable cooking spray, and more.

Yes, Poached Sole Florentine falls under the General category and is a great choice for this type of meal.

Store leftovers in an airtight container in the refrigerator for up to 3–4 days. Reheat gently before serving.

That's it — enjoy your meal!

Poached Sole Florentine

Tips for the best results

Variations & substitutions

My Personal Notes

How did you like this recipe?

Frequently Asked Questions