Mustard-Baked Sole & Spinach Packets

May/June 1998

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

"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


  • 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


  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.


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

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Ease of Preparation
Total Time
45 minutes or less
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May/June 1998
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