Holiday food is often so rich and heavy that a light fish dinner with fresh greens is a welcome reprieve. Serve with sweet potatoes or wild rice.
- Portion size 4 servings
- Credits : Canadian Living Magazine: January 2003
- 1/4 cup all-purpose flour
- 4 sole fillets (1-1/2 lb/750 g)
- 1 pkg (10 oz/284 g) fresh spinach coarsely chopped
- 1 tablespoon fines herbes
- 1/2 lemon quartered
In shallow dish, combine flour and 1/4 tsp (1 mL) each salt and pepper. One at a time, dip fillets into flour mixture, turning to coat; shake off excess.
In large nonstick skillet, heat 1 tbsp (15 mL) extra-virgin olive oil over medium-high heat. Fry fish, in 2 batches and using another 1 tbsp (15 mL) extra-virgin olive oil, until crispy and golden, 2 to 3 minutes per side. Transfer to plate; keep warm.
Add spinach, fines herbes and 2 tbsp (25 mL) water to pan. Reduce heat to medium; cover and steam, stirring once, until spinach is tender, about 3 minutes. Serve with fish and lemon wedges.
Nutritional facts <b>Per serving:</b> about
- Sodium 329 mg
- Protein 35 g
- Calories 262.0
- Total fat 9 g
- Cholesterol 82 mg
- Saturated fat 1 g
- Total carbohydrate 9 g
- Iron 26.0
- Folate 55.0
- Calcium 12.0
- Vitamin A 58.0
- Vitamin C 17.0