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Close up of fillet of sole in a baking dish with cheese sauce.
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Filet of Sole

Cheesy and delicious baked Fillet of Sole stuffed with creamy spinach. Don't forget to check out my step by step photos and tips above!
Course Main Course
Cuisine American
Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Servings 6 servings
Calories 250kcal
Author John Kanell

Ingredients

For the Fish:

  • 6 fillets of sole
  • 10 oz frozen spinach chopped, thawed and drained.

For the Sauce:

  • zest from 1 lemon
  • 4 tbsp butter 50g
  • ½ onion diced
  • 1 tbsp dill chopped
  • 1 clove garlic minced
  • 1 shallot medium-large
  • ¼ cup all-purpose flour 25g
  • 1 cup cheddar cheese 113g, shredded
  • 1/2 cup chicken stock 120ml
  • 1 tsp worcestershire sauce
  • ⅓ cup heavy cream 80g
  • ½ cup whole-milk 123g
  • pinch salt
  • pinch pepper
  • ¼ tsp paprika
  • 1 tbsp lemon juice

Instructions

For the Fish:

  • Preheat to 350 degrees F.
  • Zest a lemon. Chop fresh dill, onion, shallot and garlic. Shred cheese. If you’re using frozen spinach, drain out the excess water with a sieve.
  • In a medium pan, melt about 2 tbsp of butter over medium high heat. Add in the dill, onions, shallot and garlic mixture. Sweat it out for about 10 min. Add in a pinch of salt and pepper to taste. Make sure to stir so nothing burns.

For the Sauce:

  • In a medium saucepan, melt about 2 tbsp butter, whisk in flour. Let it cook for a minute. Season with a pinch of salt and pepper. 
  • Add in heavy cream, milk, paprika, cheddar cheese, Worcestershire sauce, chicken stock, onion mixture and lemon zest.
  • Cook and stir together until thick and combined.
  • Take about a cup of the cheese sauce and add it to the drained spinach. Mix to combine and finish off with a lemon juice.

For the Assembly:

  • Butter a casserole dish.
  • Add about 1-2 heaping tbsp of spinach mixture to each fillet. Gently roll.
  • Place the rolled fish into the buttered casserole pan.
  • Pour the cheese sauce over the fish, bake for about 20 min at 350 degrees F.

Video

Notes

  • You can use white or red cheddar for this recipe although red cheddar will give a more vibrant color to the sauce once cooked.
  • The dill can be replaced with parsley if you prefer.
  • Make sure to really squeeze out any excess water from the spinach before cooking.
  • If using fresh spinach you'll likely need 3x the amount and you'll need to saute it beforehand.
  • Let the fish rest for 5 minutes before serving.
  • You can substitute the fish with chicken breast. Pound out a thin chicken breast and bake for about 20-25 min at 350 degrees F.

Nutrition

Serving: 1filet | Calories: 250kcal | Carbohydrates: 10g | Protein: 12g | Fat: 8g | Saturated Fat: 3g | Cholesterol: 20mg | Sodium: 172mg | Potassium: 174mg | Fiber: 1g | Sugar: 2g | Vitamin A: 1240IU | Vitamin C: 4.7mg | Calcium: 133mg | Iron: 0.7mg