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Sole in parchment with warm date and apricot salad
Heart-Check Certified

Sole in parchment with warm date and apricot salad

Gluten-Free, Soy-Free, Paleo, Lean & Clean

2 Servings, 470 Calories/Serving

20 Minutes

Unwrap North African–inspired flavor with our parchment-steamed fish fillets, a paleo 20-minute meal that’s Heart-Check Certified by the American Heart Association®.

Ingredients

  • 1 or 2 shallots
  • Fish options:
  • 2 wild sole fillets (about 5 ounces each)
  • 2 wild Alaskan skinless halibut fillets (about 5 ounces each)
  • 1 lemon
  • 2 sheets parchment paper
  • ¼ pound baby spinach
  • 2 tablespoons unsalted butter (optional)
  • 1½ ounces dried apricots
  • 2 Medjool dates (with pits)
  • ¼ cup roasted almonds
  • 3 or 4 sprigs fresh flat-leaf parsley
  • 1 teaspoon sumac

Make It Leaner

Using just 1 teaspoon oil when preparing the warm salad in Step 5 to shave off 20 calories and 2.5 grams of fat per serving.

Ingredient IQ

A citrusy-flavored spice popular in Middle Eastern cooking, sumac is the ground dried berries of the sumac shrub and is prized for its tartness. We love to use it on anything we might season with a squeeze of lemon.

Nutrition per serving

Instructions

1

Prep the shallots, fish, and lemon

Heat the oven to 400°F. Prep instructions and cook times are identical for both fish options.
  • Peel and thinly slice enough shallots to measure ¼ cup.
  • Pat the fish dry with a paper towel; season lightly with salt and pepper.
  • Zest the lemon and juice half; set aside the zest and juice for the warm salad. Cut the remaining half into thin slices for the parchment packets.

2

Assemble the parchment packets

Lay the parchment paper sheets side by side. Divide the shallots and spinach between the 2 sheets and season with salt and pepper. Top with the fish and lemon slices. Dot each with at least 1 teaspoon and up to 1 tablespoon butter or oil.
Working with 1 sheet at a time, bring 2 opposite sides of the parchment to the center and fold them together several times to create a tight seam. Fold up each end to form a tight seal.

3

Bake the packets

Place the packets on a sheet pan, sealed sides up, and bake until the parchment is puffed and browned and the fish is tender when pierced with a skewer or sharp knife, 12 to 15 minutes.
While the fish cooks, make the apricot and date salad.

4

Prep the apricot and date salad ingredients

  • Coarsely chop the dried apricots.
  • Pull the dates away from their pits; thinly slice the dates.
  • Pull the dates away from their pits; thinly slice the dates.
  • Strip the parsley leaves from the stems; coarsely chop the leaves.

5

Make the warm salad

In a medium frying pan over medium heat, warm 2 to 3 teaspoons oil until hot but not smoking. Add the apricots, dates, and almonds and cook, stirring occasionally, until just warmed through, 2 to 3 minutes. Remove from the heat. Stir in the lemon zest and juice, parsley, and sumac; season to taste with salt and pepper.

6

Serve

Open the fish packets, being careful of any venting steam, and transfer to individual plates. Spoon the warm salad on top and alongside and serve.

Calories: 470, Protein: 25g (50% DV), Fiber: 8g (32% DV), Total Fat: 24g (37% DV), Monounsaturated Fat: 15g, Polyunsaturated Fat: 4g, Saturated Fat: 2.5g (13% DV), Cholesterol: 65mg (22% DV), Sodium: 490mg (20% DV), Carbohydrates: 42g (14% DV), Total Sugars: 25g, Added Sugars: 0g (0% DV).
Contains: Milk, Fish, Tree Nuts

Sodium does not include pantry salt; for reference, ⅛ teaspoon kosher salt per serving averages 240mg (10% DV).

The Heart-Check Certification indicates the recipe meets the American Heart Association®'s nutrition requirements: no butter, no added salt from your pantry, and reflects the lower amounts of oil suggested for preparation.