Spinach and Zucchini Stuffed Dover Sole


Dover Sole is a delightful fish with a light texture and taste that make it quite appealing to even some of the pickiest eaters.

This is one of my family’s favorite recipes as it has a lot of flavor without being over bearing.  The girls love the little bundles and I love knowing I can make a healthy meal that cooks fairly fast and feels a little festive.

You’ll start by sautéing the zucchini with the shallots and garlic, then add the spinach to wilt.

The vegetables are then puréed in a blender of food processor. I keep my purée somewhat course because I prefer a little textyre, but you can make it as smotth and creamy as you wish. I also kepp some of the vegetables aside to serve with the stuffed sole.

To stuff the sole lay out your washed filets on a cutting board. Pat dry then spread a layer of the purée onto each filet. Roll from the fattest part to the skinny part of the fillet. You may secure with a toothpick if you wish. I have found that the fillets stay tightly wound when you place them seam down into your poaching both.

5.0 from 2 reviews
Spinach and Zucchini Stuffed Dover Sole
Prep time
Cook time
Total time
Recipe type: Entree
Cuisine: French
Serves: 4
  • 2 Tbsp. Olive Oil
  • 8 cloves garlic, finely minced
  • 2 shallots, finely minced
  • 6 medium zucchinis
  • 10-oz fresh baby spinach
  • ¼ cup + ½ to 1 cup vegetable broth
  • fresh ground salt and pepper to taste
  • *Optional : ¼ cup cream
  1. In a skillet heat the olive oil. Add garlic and shallots and cook until shallots are translucent. Remove from pan.
  2. Add ¼ cup vegetable broth and zucchini and cook until tender. Toss in spinach to wilt.
 Return shallots and garlic to pan and mix all ingredients.
  3. Place ⅔ of the cooked vegetables in blender or food processor and blend to a coarse purée.
  4. Add remaining vegetable broth to pan and bring to a soft boil.
Rinse and pat dry your filets of sole. Spread a thin layer of the zucchini and spinach purée onto each of the 8 filets.
  5. Roll each filet of sole tightly and place seam down into vegetable broth. Reduce heat to a simmer. Return any remaining vegetable purée to pan. Poach filets until cooked (about 8 to 10 minutes) -- cooking time will depend on thickness of filets.
  6. Place 2 filets on each plate and drizzle the cooking broth on top. Serve with the remaining vegetables.
  7. * if you like a creamier broth add the cream to your pan just before serving. You'll get a much brighter green broth with the cream which is fun on St Patrick's Day.


About Valerie 

Valerie Remy-Milora is the mother of 3 amazing girls, an author, public speaker, coach and founder of Scrumptious Moms. She is passionate about empowering moms to embrace self care and live a vibrant, joyful life with their loved ones. A health and fitness nut, she is an advocate for chemical-free living, real food and GMO labeling. She believes in the sanctity of life from conception to natural death.

Related Posts

  • Capture the sweetness of summer with these delicious gluten free buckwheat and nectarine pancakes. The buckwheat flour gives a delightfully hearty flavor that brings out the sweetness in the nectarines.  Nectarines have a nice firm texture that lends itself well to cooking, enhancing the sweetness of the fruit as it  caramelizes slightly.…
    Tags: cook, add, time, mins, cup, gluten, serve, organic, recipe, ingredients
  • As much as we relish our Thanksgiving meal every year, I look forward to left overs and finding all sorts of creative ways to serve them.  I first made this soup by combining fresh turkey stock with leftover turkey chunks and my scrumptious turkey stuffing.  You can throw this recipe…
    Tags: fresh, add, cooked, organic, cup, heat, time, mins, garlic, oil
  • Quiche is a staple food in our family and I love coming up with all sorts of variations to this simple, tasty and healthy meal. This spinach and zucchini quiche is a favorite with my girls, and a fantastic way to get your little ones to eat their greens. Spinach…
    Tags: spinach, add, fresh, zucchini, time, food, recipe, processor, garlic, gluten


  1. Charles-Linda Bradshaw says:

    This sounds really good. I bet my son would love it. He loves stuff like this.

  2. alicia szemon says:

    these look so good!

  3. This looks delicious! I am a big fan of all fish and this looks delicious and super healthy! Thanks for sharing…. I will definitely be giving this recipe a try. Great website too 🙂

  4. Wow, does that look good. It doesn’t look to difficult to make either. Can’t wait to make it.

Leave a Reply to melissa cushing Cancel reply


Rate this recipe: