Fish, spinach, tomatoes and garlic combine classically in a quick, delicious supper. Serve with steamed new potatoes and a glass of white wine.

EatingWell Test Kitchen
Source: EatingWell Magazine, March/April 1993
Advertisement

Ingredients

Ingredient Checklist

Directions

Instructions Checklist
  • Preheat oven to 400 degrees F.

    Advertisement
  • 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

  • and pepper.

  • 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.

Tips

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.

Nutrition Facts

114 calories; protein 16.6g 33% DV; carbohydrates 8.1g 3% DV; exchange other carbs 0.5; dietary fiber 3.9g 16% DV; sugars 2.2g; fat 2.5g 4% DV; saturated fat 0.5g 3% DV; cholesterol 43.8mg 15% DV; vitamin a iu 13838IU 277% DV; vitamin c 48.8mg 81% DV; folate 289mcg 72% DV; calcium 169.5mg 17% DV; iron 4.2mg 24% DV; magnesium 136.6mg 49% DV; potassium 1100mg 31% DV; sodium 544.7mg 22% DV; thiamin 0.2mg 16% DV.

Reviews (3)

Read More Reviews
3 Ratings
  • 5 star values: 0
  • 4 star values: 1
  • 3 star values: 1
  • 2 star values: 1
  • 1 star values: 0
Rating: 2 stars
11/01/2011
Needs Adjustments I almost never like garlic with delicate fish like sole. Keep the garlic trade in the sole for something more robust or even canned tuna and white beans/or keep the sole and lose the garlic add a little chervil or parsley to make the flavour more complex. Pros: light balanced very healthy; Cons: wasting resources using foil Read More
Rating: 4 stars
10/29/2011
Almost gourmet food but very easy to prepare! I have made this recipe using either spinach or swiss chard and both are tasty despite being "so good for you" in terms of nutrition. This recipe takes very little time to prepare but looks and tastes like a specialty of some posh up-scale chef. Certainly good enough to serve to guests especially those who are diabetic or who need low-calorie low-fat meals. Highly recommended! Pros: Excellent nutrition with excellent taste; so different from ordinary steamed sole. Cons: Seasoning has to be adjusted to individual taste or it turns out very garlic but otherwise bland Read More
Rating: 3 stars
10/30/2011
This is 'okay'.... if I make it again I will slightly wilt/saute the spinach garlic and tomatoes together and add some fresh herbs before layering with the fish. I didn't care for the taste of the garlic which seemed harsh. Read More
Advertisement