Including more fish (and less meat) in your diet can be an important step towards achieving a healthier lifestyle-the American Heart Association recommends that you eat fish at least two times per week. Once you try this elegant but easy low-calorie recipe, you will look forward to fish on the menu on a regular basis.
2 teaspoons olive oil, divided
1 large shallot, finely chopped (¼ cup)
4 cups (4 ounces) baby spinach, large stems trimmed, washed and dried (leave a little water clinging to leaves)
4 tablespoons panko (Japanese-style breadcrumbs), divided
¼ teaspoon salt, divided
¾ cup lowfat (1%) milk, divided
2 teaspoons King Arthur Unbleached All-Purpose Flour
2 ounces Cabot Lite50 Sharp Cheddar, grated (about ½ cup)
½ teaspoon dry mustard
Pinch of ground red pepper (cayenne)
8 ounces sole or flounder fillets
PREHEAT oven to 425°F. Coat small baking dish, such as gratin dish or 9-inch pie pan, with cooking spray. Alternatively, use 2 individual gratin dishes.
HEAT 1 teaspoon oil in large nonstick skillet over medium-high heat. Add shallot; cook, stirring for 30 to 60 seconds, or until softened. Stir in spinach. Cook, stirring, for 30 to 60 seconds, or until wilted. Remove from heat. Stir in 2 tablespoons of panko and ⅛ teaspoon of salt. Transfer to plate and let cool.
MIX ¼ cup of milk with flour in small bowl until smooth. Heat remaining 1/2 cup milk in small saucepan over medium heat until steaming. Remove from heat. Whisk in flour mixture. Return to medium heat. Cook, whisking constantly, for 2 to 3 minutes, or until sauce bubbles and thickens. Remove from heat. Add cheese, mustard, ground red pepper and remaining ⅛ teaspoon salt; stir until cheese has melted.
LAY fish fillets on work surface. Divide spinach mixture among fillets; spread evenly, leaving a ½-inch border around edges. Starting at one narrow end, roll up fillets, jelly-roll style. Cut each roll in half. Secure each pinwheel with toothpick, if desired.
SPREAD about ¼ cup of cheese sauce over bottom of prepared baking dish(es). Place fish pinwheels in baking dish, pinwheel-side up. Spoon remaining cheese sauce over pinwheels. Mix remaining 2 tablespoons panko and remaining 1 teaspoon oil in small bowl; sprinkle over pinwheels and sauce.
BAKE for 20 to 25 minutes, or until sauce is bubbly and fish flakes when poked with tip of sharp knife. Remove toothpicks, if necessary, and serve.
Cost per serving: Less than $4.25
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