Mustard-Baked Sole & Spinach Packets
From EatingWell: May/June 1998
Steaming sole and spinach in packets make clean up a snap. Make it a meal: Steamed new potatoes complete this meal.
- 2 teaspoons extra-virgin olive oil
- 1/2 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
- Preheat oven to 450°F.
- 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.
- 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.
- Bake packets for 15 minutes, or until fish is opaque in the center. Transfer packets to individual plates. Serve with lemon wedges.
Per serving: 152 calories; 5 g fat (1 g sat, 2 g mono); 56 mg cholesterol; 6 g carbohydrates; 0 g added sugars; 21 g protein; 2 g fiber; 279 mg sodium; 633 mg potassium.
Nutrition Bonus: Vitamin A (80% daily value), Selenium (66% dv), Magnesium (24% dv), Folate (21% dv), Vitamin C (20% dv).
Carbohydrate Servings: 1/2
Exchanges: 1 vegetable, 3 lean meat
More From EatingWell
Boneless chicken thighs can take plenty of cooking without...
An outstanding salad dressing can take your salad from ho-hum...Oatmeal is an ideal breakfast for cooler months and is arguably...
Who says entertaining has to be reserved for the weekend only...
Peanut butter is a healthy ingredient and more versatile than...
If you’re watching your sodium intake, these low-sodium snack...
When it comes to making healthy slow cooker chicken recipes,...
Whether you’re packing a healthy snack for yourself or your...
When you’re watching your diet, snacking healthfully can keep...
Snacking (done right) can be a healthy way to curb your...
Muffin tins are great for making more than just muffins,...
Pasta is a favorite comfort food—it’s quick, easy to cook and...
When the temperature drops and the days get shorter, there's...
Having a snack attack? Stock your fridge and pantry with...
Low-fat cottage cheese is a healthy addition that adds...
Pass on store-bought snacks that are loaded with fat and...
- Main Ingredient
- Type of Dish
- Main dish, fish/seafood
- Ease of Preparation
- Total Time
- 45 minutes or less
- May/June 1998