Sole and Spinach Casserole
40 mins (prep 15, cooking 25)
9 ingredients
4 servings
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!

Categories:  <-60-mins , low-sat.-fat , fish , equipment , low-carb , low-in... , low-sodium , time-to-make , very-low-carbs , low-fat , low-cholesterol , low-calorie , oven , casseroles , seafood , healthy , saltwater-fish , healthy-2 , sole-and-flounder ,
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Serving Size (122.42 g)
Servings 4
Amount per Serving
Calories 46.14 Calories from Fat 9.45
% Daily Value *
Total Fat 1.05g 6.46%
Saturated Fat 0.16g 3.26%
Trans Fat 0.0g %
Cholesterol 12.76mg 17.01%
Sodium 146.93mg 24.49%
Total Carbohydrate 4.09g 5.45%
Dietary Fiber 2.49 g 39.82%
Sugars 0.74 g %
Protein 6.63g 53.05%
Vitamin A 9982.76IU% Vitamin C 7.54mg%
Calcium 116.11mg% Iron 1.66mg%
*Percent Daily Values are based on a 2,000 calorie diet. Your diet value must be higher or lower depending upon your calorie needs:
  Calories 2,000 2,500
Total Fat Less Than 65g 80g
Sat Fat Less Than 20g 25g
Cholesterol Less Than 300mg 300mg
Sodium Less Than 2,400mg 2,400mg
Total Carb   300g 375g
Dietary Fiber   25g 30g
Potassium   3,500 mg
Protein   50 g
Calories Per Gram
Fat 9•Carbohydrate 4•Protein 4
*Nutrition information was calculated excluding the following ingredients:
minced onions, nonfat milk, light, salt and pepper