20-Minute Meal

Sole in parchment with warm date and apricot salad

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

2 Servings, 540 Calories/Serving

20 Minutes

Wrapped in parchment, sole fillets steam until tender and flaky. A warm date and apricot salad lends this dish a distinct North African flavor.

I'm cooking with


  • 1 or 2 shallots
  • Two 5-ounce sole fillets
  • 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
  • Fresh flat-leaf parsley
  • 1 teaspoon sumac

Chef's Tip

Make It Leaner: Using half of the oil when preparing the warm salad will save 70 calories and 7 grams of fat.



Prep the shallots, sole, and lemon

Heat the oven to 400°F.
  • Peel and thinly slice the shallots.
  • Pat the sole dry with a paper towel; season generously with salt and pepper.
  • Zest the lemon. Cut half into 4 thin slices for the parchment packets; juice the remaining half and set aside the zest and juice for the salad.


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 sole and lemon slices. Dot each with 1 tablespoon butter or drizzle with 2 teaspoons 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.


Bake the packets

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


Prep the apricot and date salad ingredients

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


Make the warm salad

In a medium frying pan over medium heat, warm 2 tablespoons 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.



Open the sole packets, being careful of any venting steam. Transfer the contents of the packets to individual plates, spoon the salad on top and alongside, and serve.

Nutrition per serving: Protein: 24g (48% DV), Fiber: 8g (32% DV), Total Fat: 31g (48% DV), Monounsaturated Fat: 21g, Polyunsaturated Fat: 4.5g, Saturated Fat: 3.5g (18% DV), Cholesterol: 65mg (22% DV), Sodium: 730mg (30% DV), Carbohydrates: 43g (14% DV), Total Sugars: 26g, Added Sugars: 0g (0% DV). Not a significant source of trans fat. Contains: fish, tree nuts, milk