Mustard-Baked Sole & Spinach Packets

Name: Mustard-Baked Sole & Spinach Packets
Total time: 35 min
Ingredients: 2 teaspoons extra-virgin olive oil; ½ 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

4 Ratings
4 Reviews

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

EatingWell Test Kitchen

Source: EatingWell Magazine, May/June 1998

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Recipe Summary test

total:

35 mins

Servings:

Nutrition Profile:

Nutrition Info

Ingredients

2 teaspoons extra-virgin olive oil
½ 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

Directions

Step 1
Preheat oven to 450 degrees F.

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Step 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.
Step 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.
Step 4
Bake packets for 15 minutes, or until fish is opaque in the center. Transfer packets to individual plates. Serve with lemon wedges.

Nutrition Facts

Per Serving:

127 calories; protein 14.4g; carbohydrates 6.5g; dietary fiber 1.8g; sugars 1.1g; fat 5.2g; saturated fat 1.1g; cholesterol 45.3mg; vitamin a iu 3847.5IU; vitamin c 13.5mg; folate 84mcg; calcium 86.9mg; iron 2mg; magnesium 66.3mg; potassium 529.9mg; sodium 483.4mg; thiamin 0.1mg.

Exchanges:

1 vegetable, 3 lean meat

4 Ratings

5 star values: 3
4 star values: 1
3 star values: 0
2 star values: 0
1 star values: 0

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EatingWell User

03/02/2016

Even simpler in a casserole dish I didn't want to fuss with the packets for a quick dinner, so drizzled a little olive oil in a 9x 13 baking dish (I had about 1.5 lbs of sole so adjusted everything) & laid the spinach I the bottom(actually a mix of baby spinach & baby Kale from costco). Then laid the sole on top and spread the sauce on it. Covered it with foil, and baked ~15 min. will try this again with the packets, but the coved casserole worked fine. Pros: Quick and easy Cons: Would use more spinach/greens

Chriissie259

12/05/2011

YUMMY!!!!! Definite keeper. Did not have sour cream so substituted non-fat Greek yogurt.

signalflags

03/15/2011

Moist and delicious, simple & healthful haddock Simple ingredients, quick & easy prep, delicious & moist results. This recipe is a keeper! Perfect family meal or dinner party wow. Pros: parchment makes for a great presentation & easy clean-up Cons: none

Fooddr

03/14/2011

Super Easy and Tasty The shallots really make this flavorful. I used horseradish mustard and salmon, it was very very good. Pros: Quick, flavorful, little mess

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Mustard-Baked Sole & Spinach Packets

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Recipe Summary test

Nutrition Profile:

Ingredients

Directions

Nutrition Facts

Reviews (4)

All Reviews for Mustard-Baked Sole & Spinach Packets

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Mustard-Baked Sole & Spinach Packets

Gallery

Recipe Summary test

Nutrition Profile:

Ingredients

Directions

Nutrition Facts

Reviews (4)

All Reviews for Mustard-Baked Sole & Spinach Packets