Fillet of Sole with Spinach & Tomatoes

Name: Fillet of Sole with Spinach & Tomatoes
Total time: 40 min
Ingredients: 12 cups spinach, (1 1/4 pounds), trimmed and washed thoroughly; 2 cloves garlic, minced; ¼ teaspoon salt; Freshly ground pepper to taste; 1 pound Pacific sole fillets, divided into 4 portions (see Tip); 4 small plum tomatoes, sliced

3 Ratings
3 Reviews

Fish, spinach, tomatoes and garlic combine classically in a quick, delicious supper. Serve with steamed new potatoes and a glass of white wine.

EatingWell Test Kitchen

Source: EatingWell Magazine, March/April 1993

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total:

40 mins

Servings:

Nutrition Profile:

Nutrition Info

Ingredients

12 cups spinach, (1 1/4 pounds), trimmed and washed thoroughly
2 cloves garlic, minced
¼ teaspoon salt
Freshly ground pepper to taste
1 pound Pacific sole fillets, divided into 4 portions (see Tip)
4 small plum tomatoes, sliced

Directions

Step 1
Preheat oven to 400 degrees F.

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Step 2
Put spinach, with water still clinging to its leaves, into a large pot. Cover; steam the spinach over medium-high heat, stirring occasionally, until just wilted, about 5 minutes. Drain; when cool enough to handle, press out excess liquid. Chop and place in a small bowl. Stir in garlic. Season with salt and pepper.
Step 3
To make a packet, lay two 20-inch sheets of foil on top of each other (the double layers will help protect the contents from burning); generously coat the top piece with cooking spray. Place one-quarter of the spinach mixture in the center of the foil. Lay a portion of sole over the spinach and arrange tomato slices over the sole. Season with salt
Step 4
and pepper.
Step 5
Bring the short ends of the foil together, leaving enough room in the packet for steam to gather and cook the food. Fold the foil over and pinch to seal. Pinch seams together along the sides. Make sure all the seams are tightly sealed to keep steam from escaping. Repeat with more foil, cooking spray and the remaining ingredients.
Step 6
Place the packets on a baking sheet. Bake the packets until the fish is cooked through and the vegetables are just tender, 10 to 12 minutes. To serve, carefully open both ends of the packets and allow the steam to escape. Use a spatula to slide the contents onto plates.

Tips

Tip: A number of flatfish are marketed as sole or flounder. Eco-friendly choices include U.S. and Canadian Pacific-caught English, Dover and petrale sole as well as sand dabs and flounder, according to the Monterey Bay Aquarium's Seafood Watch program. Pacific halibut is a good option if you can't find Pacific sole or flounder.

Nutrition Facts

Per Serving:

114 calories; protein 16.6g; carbohydrates 8.1g; dietary fiber 3.9g; sugars 2.2g; fat 2.5g; saturated fat 0.5g; cholesterol 43.8mg; vitamin a iu 13838IU; vitamin c 48.8mg; folate 289mcg; calcium 169.5mg; iron 4.2mg; magnesium 136.6mg; potassium 1100mg; sodium 544.7mg; thiamin 0.2mg.

Exchanges:

1 1/2 vegetable, 3 lean meat

3 Ratings

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

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EatingWell Member

10/02/2011

Almost gourmet food, but very easy to prepare! I have made this recipe using either spinach or swiss chard, and both are tasty, despite being "so good for you" in terms of nutrition. This recipe takes very little time to prepare, but looks and tastes like a specialty of some posh, up-scale chef. Certainly good enough to serve to guests, especially those who are diabetic or who need low-calorie, low-fat meals. Highly recommended! Pros: Excellent nutrition, with excellent taste; so different from ordinary steamed sole. Cons: Seasoning has to be adjusted to individual taste, or it turns out very garlic, but otherwise bland

grffthslyn@yahoo.com

10/02/2011

Almost gourmet food, but very easy to prepare!I have made this recipe using either spinach or swiss chard, and both are tasty, despite being "so good for you" in terms of nutrition. This recipe takes very little time to prepare, but looks and tastes like a specialty of some posh, up-scale chef. Certainly good enough to serve to guests, especially those who are diabetic or who need low-calorie, low-fat meals. Highly recommended!Pros: Excellent nutrition, with excellent taste; so different from ordinary steamed sole.Cons: Seasoning has to be adjusted to individual taste, or it turns out very garlic, but otherwise bland

EatingWell User

07/27/2010

This is 'okay'.... if I make it again I will slightly wilt/saute the spinach, garlic and tomatoes together and add some fresh herbs before layering with the fish. I didn't care for the taste of the garlic which seemed harsh.

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Fillet of Sole with Spinach & Tomatoes

Gallery

Recipe Summary test

Nutrition Profile:

Ingredients

Directions

Tips

Nutrition Facts

Reviews (3)

All Reviews for Fillet of Sole with Spinach & Tomatoes