Fillet of Sole with Spinach & Tomatoes
Fish, spinach, tomatoes and garlic combine classically in a quick, delicious supper. Serve with steamed new potatoes and a glass of white wine.
- 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 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 & 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.
Per serving: 138 calories; 2 g fat (0 g sat, 0 g mono); 53 mg cholesterol; 8 g carbohydrates; 0 g added sugars; 24 g protein; 4 g fiber; 343 mg sodium; 1213 mg potassium.
Nutrition Bonus: Vitamin A (280% daily value), Vitamin C (80% dv), Folate (73% dv), Potassium (35% dv), Iron (25% dv), Calcium (15% dv).
Carbohydrate Servings: 1/2
Exchanges: 1 1/2 vegetable, 3 lean meat
More From EatingWell
Our healthy Labor Day recipes are a delicious way to...
Don’t be fooled: granola sounds healthy, but it's often high...
Using healthy ingredients such as nuts, dried fruit and whole...
Summer's bounty of fresh berries invites creativity. From...
Fiber-rich okra is delicious, whether pickled, roasted or...
From healthy blueberry muffins and blueberry pancakes topped...
If you’re following the Paleo Diet then you know that you...
While nothing quite beats eating quickly boiled or grilled...
Fresh, sun-ripened tomatoes not only taste wonderful, they...
Add these healthy and delicious recipes to your gluten-free...
When summer tomatoes from backyard gardens and farmstands hit...
When the produce section looks bleak, turn to the freezer....
If you’re craving an easy dessert tonight, we have just what...
The Meatless Monday movement is growing in popularity across...
Potassium plays a vital role in keeping your heart healthy...
Go beyond the gin and tonic this summer and mix up cocktails...
- Total Time
- 45 minutes or less
- Main Ingredient
- Preparation/ Technique
- New Year's Eve
- Entertaining, casual
- Type of Dish
- Main dish, fish/seafood
- Ease of Preparation