EatingWell for a Healthy Heart Cookbook (2008)
Fish, spinach, tomatoes and garlic combine classically in a quick, delicious supper. Serve with steamed new potatoes and a glass of white wine.
Active Time: 30 minutes |
Total Time: 40 minutes
12 cups spinach, (1 1/4 pounds), trimmed and washed thoroughly
2 cloves garlic, minced
1/4 teaspoon salt
Freshly ground pepper to taste
1 pound Pacific sole fillets, divided into 4 portions (see Tip)
4 small plum tomatoes, sliced
Preheat oven to 400°F.
Put spinach, with water still clinging to its leaves, into a large pot. Cover; steam the spinach over medium-high heat, stirring occasionally, until just wilted, about 5 minutes. Drain; when cool enough to handle, press out excess liquid. Chop and place in a small bowl. Stir in garlic. Season with salt and pepper.
To make a packet, lay two 20-inch sheets of foil on top of each other (the double layers will help protect the contents from burning); generously coat the top piece with cooking spray. Place one-quarter of the spinach mixture in the center of the foil. Lay a portion of sole over the spinach and arrange tomato slices over the sole. Season with salt
Bring the short ends of the foil together, leaving enough room in the packet for steam to gather and cook the food. Fold the foil over and pinch to seal. Pinch seams together along the sides. Make sure all the seams are tightly sealed to keep steam from escaping. Repeat with more foil, cooking spray and the remaining ingredients.
Place the packets on a baking sheet. Bake the packets until the fish is cooked through and the vegetables are just tender, 10 to 12 minutes. To serve, carefully open both ends of the packets and allow the steam to escape. Use a spatula to slide the contents onto plates.
Per serving :
2 g Fat;
0 g Sat;
0 g Mono;
53 mg Cholesterol;
8 g Carbohydrates;
24 g Protein;
4 g Fiber;
343 mg Sodium;
1213 mg Potassium
1/2 Carbohydrate Serving
Exchanges: 1 1/2 vegetable, 3 lean meat
Tips & Notes
Tip: A number of flatfish are marketed as sole or flounder. Eco-friendly choices include U.S. and Canadian Pacific-caught English, Dover and petrale sole as well as sand dabs and flounder, according to the Monterey Bay Aquarium's Seafood Watch program. Pacific halibut is a good option if you can't find Pacific sole or flounder.