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Fillet of Sole with Spinach & Tomatoes
Fillet of Sole with Spinach & Tomatoes
3 Reviews
From: EatingWell Magazine, March/April 1993
Fish, spinach, tomatoes and garlic combine classically in a quick, delicious supper. Serve with steamed new potatoes and a glass of white wine.
- By: EatingWell Test Kitchen
Ingredients 4 servings
for serving adjustment
Serving size has been adjusted!
Original recipe yields 4 servings
Nutrition per serving may change if servings are adjusted.
- 12 cups spinach, (1¼ pounds), trimmed and washed thoroughly
- 2 cloves garlic, minced
- ¼ teaspoon salt
- Freshly ground pepper to taste
- 1 pound Pacific sole fillets, divided into 4 portions (see Tip)
- 4 small plum tomatoes, sliced
Preparation
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Active
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Ready In
- 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
- 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.
- 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.
- Per serving: 114 calories; 3 g fat(1 g sat); 4 g fiber; 8 g carbohydrates; 17 g protein; 289 mcg folate; 44 mg cholesterol; 2 g sugars; 0 g added sugars; 13,838 IU vitamin A; 49 mg vitamin C; 170 mg calcium; 4 mg iron; 545 mg sodium; 1,100 mg potassium
- Nutrition Bonus: Vitamin A (277% daily value), Vitamin C (82% dv), Folate (72% dv), Iron (22% dv)
- Carbohydrate Servings: ½
- Exchanges: 1½ vegetable, 3 lean meat
Reviews 3
October 31, 2011
By: EatingWell User
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
October 02, 2011
By: grffthslyn
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
July 27, 2010
By: EatingWell User
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.
