Mustard-Baked Sole & Spinach Packets

Mustard-Baked Sole & Spinach Packets

8 Reviews
From: EatingWell Magazine, May/June 1998

Steaming sole and spinach in packets make clean up a snap. Make it a meal: Steamed new potatoes complete this meal.

Ingredients 4 servings

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Original recipe yields 4 servings
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  • 2 teaspoons extra-virgin olive oil
  • ½ cup finely chopped shallots
  • 1 tablespoon coarse-grained mustard
  • 1 tablespoon reduced-fat sour cream
  • Salt & freshly ground pepper, to taste
  • 8 cups fresh spinach leaves, washed and dried
  • 1 pound Pacific sole, flounder or haddock fillets
  • Lemon wedges


  • Active

  • Ready In

  1. Preheat oven to 450°F.
  2. Heat oil in a small skillet over medium heat. Add shallots and cook, stirring, until softened, 3 to 5 minutes. Remove from heat and stir in mustard and sour cream. Season with salt and pepper.
  3. Place four 12-by-14-inch pieces of parchment or foil on a work surface. Mound 2 cups spinach on one half of each piece. Season with salt and pepper. Season fish fillets with salt and pepper and place on top of spinach. Spread shallot mixture over fish. Fold paper or foil over fish and pleat edges to seal. Place packets on a baking sheet.
  4. Bake packets for 15 minutes, or until fish is opaque in the center. Transfer packets to individual plates. Serve with lemon wedges.

Nutrition information

  • Per serving: 126 calories; 5 g fat(1 g sat); 2 g fiber; 7 g carbohydrates; 14 g protein; 84 mcg folate; 45 mg cholesterol; 1 g sugars; 0 g added sugars; 3,847 IU vitamin A; 14 mg vitamin C; 87 mg calcium; 2 mg iron; 483 mg sodium; 530 mg potassium
  • Nutrition Bonus: Vitamin A (77% daily value), Vitamin C (23% dv), Folate (21% dv)
  • Carbohydrate Servings: ½
  • Exchanges: 1 vegetable, 3 lean meat

Reviews 8

March 02, 2016
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By: EatingWell User
Even simpler in a casserole dish I didn't want to fuss with the packets for a quick dinner, so drizzled a little olive oil in a 9x 13 baking dish (I had about 1.5 lbs of sole so adjusted everything) & laid the spinach I the bottom(actually a mix of baby spinach & baby Kale from costco). Then laid the sole on top and spread the sauce on it. Covered it with foil, and baked ~15 min. will try this again with the packets, but the coved casserole worked fine. Pros: Quick and easy Cons: Would use more spinach/greens
October 30, 2014
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By: EatingWell User
Shallots overpowered other ingredients We made the recipe just as written. However the shallots oniony flavor overpowered the mustard and sour cream....hardly even tasted these items. Won't make it again. Pros: Easy and quick Cons: Too oniony
December 06, 2013
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By: EatingWell User
Loved it! I made this with 12 oz. of sole and 6 oz. of spinach for my husband and I, and it was just the right amount. We both thought this was one of the best fish recipes we've had in a while. Moist and delicious! Pros: Easy
March 20, 2012
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By: EatingWell User
Easily Change Ingredients If you love spinach, add more than called for. It really shrinks up to little more than a garnish with 2 cups. I used garlic instead of shallots, tilapia instead of sole, and soy yogurt instead of sour cream...and it was perfect in 15 minutes. Pros: This recipe is a great template to launch many choices
December 05, 2011
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By: Chriissie259
YUMMY!!!!! Definite keeper. Did not have sour cream so substituted non-fat Greek yogurt.
March 15, 2011
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By: signalflags
Moist and delicious, simple & healthful haddock Simple ingredients, quick & easy prep, delicious & moist results. This recipe is a keeper! Perfect family meal or dinner party wow. Pros: parchment makes for a great presentation & easy clean-up Cons: none
March 14, 2011
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By: Fooddr
Super Easy and Tasty The shallots really make this flavorful. I used horseradish mustard and salmon, it was very very good. Pros: Quick, flavorful, little mess
June 07, 2010
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By: EatingWell User
This was yummy. I thought I was putting in too much spinach but it cooked way down. My husband is not a big fan or spinach but he loved this as well.
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