Baked Sole & Spinach Pasta Casserole
This Baked Sole & Spinach Pasta Casserole is a delightful and nutritious one-dish meal that combines tender sole fish with a creamy, savory blend of fresh spinach, macaroni, and tomatoes, all topped with gooey cheddar cheese. Perfect for family dinners or gatherings, this casserole is easy to prepare and sure to impress your guests with its vibrant flavors and textures. Serve it with a side salad for a complete meal that’s both satisfying and healthy.
N/A
Servings
N/A
Calories
10
Ingredients
Ingredients
Vegetable oil cooking spray
as needed (for greasing the dish)
Cooked macaroni
1 cup (cooled)
Large tomatoes
1 (sliced)
Salt
to taste
Fresh ground pepper
to taste
Sharp cheddar cheese
1/2 cup (shredded (1/4 cup for layering and 1/4 cup for topping))
Olive oil
2 teaspoons (for sautéing)
Small sweet onion
1 (chopped)
Fresh spinach
2 cups (washed)
Sole fish
1 lb (cut into pieces)
Instructions
1
Preheat your oven to 400°F (200°C).
2
In a skillet, heat the olive oil over medium heat. Add the chopped sweet onion and sauté until it becomes transparent and slightly browned.
3
Add the fresh spinach to the skillet and cook just until wilted, about 2-3 minutes. Remove from heat.
4
Spray an 8 x 8 inch glass dish with vegetable oil cooking spray to prevent sticking.
5
Layer the cooked macaroni evenly on the bottom of the dish, covering it completely.
6
Arrange the sliced tomatoes in a single layer over the macaroni, then sprinkle with salt and pepper to taste.
7
Sprinkle 1/4 cup of shredded cheddar cheese over the tomatoes.
8
Spread the sautéed onion and spinach mixture evenly over the cheese layer.
9
Place the sole pieces in a single layer on top of the spinach mixture, seasoning with salt and pepper.
10
Finish by sprinkling the remaining 1/4 cup of cheddar cheese over the sole.
11
Cover with aluminum foil and bake for 30 minutes. Remove the foil and bake for an additional 10 minutes, or until the fish is cooked through and flaky.
12
Let it cool for a few minutes before serving, and enjoy!
Nutrition Information
Frequently Asked Questions
Frequently Asked Questions
What is Baked Sole & Spinach Pasta Casserole?
It is a nutritious one-dish meal that combines tender sole fish with a savory blend of fresh spinach, macaroni, tomatoes, and melted cheddar cheese.
What kind of fish is used in this recipe?
The recipe specifically calls for 1 lb of sole fish, cut into pieces.
At what temperature should the oven be set?
The oven should be preheated to 400°F (200°C).
How do I prepare the spinach for the casserole?
The fresh spinach should be sautéed in olive oil with chopped onions until it is just wilted, which takes about 2-3 minutes.
What size baking dish is needed?
An 8 x 8 inch glass dish is the recommended size for this recipe.
How long does the casserole need to bake?
The total baking time is 40 minutes: 30 minutes covered with foil and an additional 10 minutes uncovered.
Do I need to cover the casserole while it bakes?
Yes, cover the dish with aluminum foil for the first 30 minutes of baking to keep moisture in, then remove it for the final 10 minutes.
What type of cheese is recommended for the topping?
The recipe uses 1/2 cup of shredded sharp cheddar cheese, divided between layers.
Does the macaroni need to be cooked beforehand?
Yes, you should use 1 cup of cooked macaroni that has been cooled.
How do I prevent the casserole from sticking to the dish?
Spray the 8 x 8 inch glass dish with vegetable oil cooking spray before adding any ingredients.
How should the onions be prepared?
One small sweet onion should be chopped and sautéed in olive oil until it becomes transparent and slightly browned.
What is the first layer of the casserole?
The first layer consists of the cooked macaroni, spread evenly across the bottom of the dish.
How are the tomatoes added to the dish?
One large tomato should be sliced and arranged in a single layer over the macaroni.
When do I add salt and pepper?
Salt and pepper are added to taste over the tomato layer and again when seasoning the sole fish pieces.
How is the cheese distributed throughout the recipe?
1/4 cup of cheddar is sprinkled over the tomatoes, and the remaining 1/4 cup is sprinkled over the sole fish at the top.
What goes on top of the cheese-covered tomatoes?
The sautéed onion and spinach mixture is spread evenly over the first layer of cheese.
How should the sole fish be arranged?
Place the sole pieces in a single layer on top of the spinach mixture before adding the final cheese layer.
How do I know when the fish is fully cooked?
The fish is done when it is cooked through and flakes easily with a fork.
Should the casserole rest after baking?
Yes, it is recommended to let the casserole cool for a few minutes before serving to let it set.
What are the main flavor profiles of this dish?
The dish offers a creamy and savory flavor profile with vibrant textures from the spinach and fresh tomatoes.
Is this recipe suitable for a family dinner?
Yes, it is an easy-to-prepare one-dish meal that is both satisfying and healthy for families.
What can I serve with this casserole for a complete meal?
A fresh side salad complements the flavors of the sole and spinach pasta casserole perfectly.
How many ingredients are required for this recipe?
There are 10 total ingredients: cooking spray, macaroni, tomato, salt, pepper, cheddar cheese, olive oil, sweet onion, spinach, and sole fish.
What kind of onion is best for this recipe?
A small sweet onion is recommended for its mild and slightly sugary flavor when sautéed.
Can I use a different type of oil?
The recipe calls for olive oil for sautéing, but other cooking oils can be substituted if necessary.
How much spinach is needed?
You will need 2 cups of washed fresh spinach.
Is this recipe considered comfort food?
Yes, it is tagged as comfort food due to its warm, cheesy, and pasta-based nature.
Is the fish seasoned?
Yes, the sole pieces should be seasoned with salt and pepper after being placed on the spinach layer.
What type of pasta is best?
The recipe specifies macaroni, which works well for holding the creamy components of the casserole.
Is this a healthy meal option?
Yes, with fresh spinach, lean sole fish, and tomatoes, it is described as a nutritious and healthy one-dish meal.