Spinach and Sole with Fines Herbes

Spinach and Sole with Fines Herbes 150 Image by: Spinach and Sole with Fines Herbes 150 Author: Canadian Living

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

Ingredients

  • 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

Method

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

%RDI

  • Iron 26.0
  • Fibre 0.0
  • Folate 55.0
  • Sodium 0.0
  • Sugars 0.0
  • Calcium 12.0
  • Protein 0.0
  • Calories 0.0
  • Total fat 0.0
  • Vitamin A 58.0
  • Vitamin C 17.0
  • Potassium 0.0
  • Cholesterol 0.0
  • Saturated fat 0.0
  • Total carbohydrate 0.0
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Spinach and Sole with Fines Herbes

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