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Mustard-Baked Sole & Spinach Packets

:  May/June 1998

Your rating: None Average: 4.7 (13 votes)

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


READER'S COMMENT:
"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. "
Mustard-Baked Sole & Spinach Packets Recipe

Makes: 4 servings

Active Time:

Total Time:

Nutrition Profile

Diabetes appropriate | Low calorie | Low carbohydrate | Low cholesterol | Low saturated fat | Low sodium | Heart healthy | Healthy weight | High potassium | Gluten free |

View Our Nutrition Guidelines »

Ingredients

  • 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

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Preparation

  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

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

Recipe Categories

Health & Diet Considerations
Low saturated fat
Low sodium
Heart healthy
Healthy weight
High potassium
Gluten free
Diabetes appropriate
Low calorie
Low carbohydrate
Low cholesterol
Main Ingredient
Fish
Preparation/ Technique
Bake
Saute
Meal/Course
Dinner

Season
Spring
Summer
Fall
Winter
Style/Theme
Entertaining, formal
Everyday favorites
Type of Dish
Main dish, fish/seafood
Ethnic/Regional
Mediterranean
Ease of Preparation
Easy
Total Time
45 minutes or less
Servings
4
Publication
May/June 1998
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