Discover how delicious healthy food can taste!​

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.  

Cooking spray
2 teaspoons olive oil, divided
1 large shallot, finely chopped (1/4 cup)
4 cups (4 ounces) baby spinach, large stems trimmed, washed and dried (leave a little water clinging to the leaves)
4 tablespoons panko (Japanese-style breadcrumbs), divided
¼ teaspoon salt, divided
¾ cup low-fat 1% milk, divided
2 teaspoons all-purpose flour
1/2 cup (2 ounces) grated Cabot 50% Reduced-Fat Cheddar 
½ teaspoon dry mustard
Pinch of ground red pepper (cayenne)
8 ounces sole or flounder fillets

1. Preheat oven to 425˚F. Coat a small baking dish, such as a gratin dish or 9-inch pie pan, with cooking spray. Alternatively, use two individual gratin dishes.

2. Heat 1 teaspoon oil in a large nonstick skillet over medium-high heat. Add shallot; cook, stirring 30 to 60 seconds, or until softened. Stir in spinach. Cook, stirring, 30 to 60 seconds, or until wilted. Remove from heat. Stir in 2 tablespoons panko and 1/8 teaspoon salt. Transfer to plate and let cool.

3. Mix ¼ cup of the milk with flour in a small bowl until smooth. Heat remaining ½ cup milk in a small saucepan over medium heat until steaming. Remove from heat. Whisk in flour mixture. Return to medium heat. Cook, whisking constantly, 2 to 3 minutes, or until sauce bubbles and thickens. Remove from heat. Add cheese, mustard, ground red pepper and remaining 1/8 teaspoon salt; stir until cheese has melted.

4. 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 the fillets, jelly-roll style. Cut each roll in half. Secure each pinwheel with a toothpick, if desired.

5. Spread about ¼ cup 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.

6. Bake 20 to 25 minutes, or until sauce is bubbly and fish flakes when poked with the tip of a sharp knife. Remove toothpicks, if necessary, and serve.

Makes 2 servings.

Per serving: Calories: 291. Total Fat: 9g. Saturated Fat: 3g. Sodium: 676mg. Carbohydrates: 21g. Dietary Fiber: 3g. Protein: 32g. Calcium: 286mg.

Recipe by Patsy Jamieson

Tip: You can substitute skinless haddock fillet for sole. Place fillets between 2 sheets of plastic wrap and pound with a meat mallet or rolling pin to a thickness of about ¼ inch. Cut roll(s) into 4 pieces.