Mustard-Baked Sole & Spinach Packets

Rating: 4.25 stars
8 Ratings
  • 5 star values: 4
  • 4 star values: 3
  • 3 star values: 0
  • 2 star values: 1
  • 1 star values: 0

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

total:
35 mins
Servings:
4
Nutrition Profile:
Low-Calorie
Low Carbohydrate
Gluten-Free
Bone Health
Healthy Aging
Healthy Immunity
Low Added Sugars
Nutrition Info
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Ingredients

Directions

  • Preheat oven to 450 degrees F.

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  • 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.

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
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Reviews (4)

Read More Reviews
8 Ratings
  • 5 star values: 4
  • 4 star values: 3
  • 3 star values: 0
  • 2 star values: 1
  • 1 star values: 0
Reviews:
Most Helpful Most Positive Least Positive Newest
Fooddr
Rating: 5 stars
10/29/2011
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 Read More
signalflags
Rating: 5 stars
10/29/2011
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 Read More
EatingWell User
Rating: 4 stars
03/03/2016
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 Read More
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EatingWell User
Rating: 5 stars
10/30/2011
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. Read More
Chriissie259
Rating: 5 stars
12/05/2011
YUMMY!!!!! Definite keeper. Did not have sour cream so substituted non-fat Greek yogurt. Read More
EatingWell User
Rating: 2 stars
10/30/2014
Shallots overpowered other ingredients We made the recipe just as written. However the shallots oniony flavor overpowered the mustard and sour cream....hardly even tasted these items. Won't make it again. Pros: Easy and quick Cons: Too oniony Read More
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EatingWell User
Rating: 4 stars
03/20/2012
Easily Change Ingredients If you love spinach add more than called for. It really shrinks up to little more than a garnish with 2 cups. I used garlic instead of shallots tilapia instead of sole and soy yogurt instead of sour cream...and it was perfect in 15 minutes. Pros: This recipe is a great template to launch many choices Read More
EatingWell User
Rating: 4 stars
12/06/2013
Loved it! I made this with 12 oz. of sole and 6 oz. of spinach for my husband and I and it was just the right amount. We both thought this was one of the best fish recipes we've had in a while. Moist and delicious! Pros: Easy Read More
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