Spinach-Stuffed Sole Fillets with Cheese Sauce


  • 6 sole fillets

  • 2 cups spinach

  • ½ medium-sized onion

  • ¼ red pepper

  • 1 Tbsp butter

  • 1 heaped Tbsp flour

  • ¾ cup skim or 1% milk

  • 1 egg (optional)

  • ¾ cup grated cheddar or parmesan cheese


  • Combine spinach and onion in food processor or chop finely.
  • Rinse fillets in cold water and a little vinegar or lime juice.
    Season lightly with salt, black pepper and garlic powder.
  • Spread spinach mixture onto fillets and roll them or fold them over. Reserve a small amount of the mixture for the cheese sauce.
  • To make the cheese sauce, melt the butter in a sauce pan on medium-low heat. Mix in flour to make a roux. Add milk gradually, stirring to ensure a smooth and slightly thickened mixture. (Egg can help thicken the sauce, so if desired, add egg here and mix into the sauce.)
  • Season lightly with salt. Stir in grated cheese until melted. Add the remaining spinach mixture.
    Optional: minced red pepper or fresh herbs such as basil, parsley, cilantro or oregano can be added at this point.
  • Spread a little of the cheese sauce on the bottom of a baking dish. Lay the stuffed fillets on top, then spoon the rest of the sauce over the fillets.
  • Bake in preheated oven at 350ºF for 20 minutes. Serve with basmati rice or potatoes.

Recipe from Montreal-Lakeshore Rotarian Emily Scott