Spinach and Sole with Fines Herbes
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.
Servings: 4
Ingredients:
| Nutritional Info | |
| Per serving: about | - |
| cal | 262 |
| pro | 35 g |
| total fat | 9 g |
| sat. fat | 1 g |
| carb | 9 g |
| fibre | 2 g |
| chol | 82 mg |
| sodium | 329 mg |
| % RDI: | - |
| calcium | 12% |
| iron | 26% |
| vit A | 58% |
| vit C | 17% |
| folate | 55% |
-
1/4 cup (50 mL) all-purpose flour
4 sole fillets (1-1/2 lb/750 g)
1 pkg (10 oz/284 g) fresh spinach, coarsely chopped
1 tbsp (15 mL) fines herbes
Half lemon, quartered
Preparation:
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.
Additional Information
-
Substitution: If you can't find any fines herbes at the store, you can make your own combination by using equal parts of chopped dried chives, parsley and tarragon.
Source
Canadian Living Magazine: January 2003
Comment reported
Thank you for reporting this comment as inappropriate.
Back to Comments »