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Filet of Sole With Spinach & Tomatoes

Source: Genius Kitchen(food.com)
Estimated Nutritional Profile
Nutrient Quantity
Protein (g)47.0948
Energy (kCal)481.8892
Carbohydrates (g)84.1806
Total fats (g)5.7383
Temporal Sequence of Cooking Processes
Early Stage
Middle Stage Processes
    Late Stage
    Utensils Used
    | 1. Place the fresh washed spinach in a pot with a lid with the water still clinging to it (you do not need additional water). | 2. Steam until just wilted, approx 4 minutes,drain well, cool enough to handle. | 3. Heat oven to 400F degrees. | 4. Tear off 4 pieces of parchment paper or tin foil about 12"x 18". | 5. Place the paper on your counter and put 1/4 of the spinach on each, in the center. Cover with onion, jalapeno and the garlic. | 6. Place a filet on each and cover with a sliced tomatoe. | 7. Season with salt & pepper. | 8. Seal the packages and place on a baking sheet or a baking stone. | 9. Bake for apprx 12- 15 minutes. | 10. Test one pkg to see that the fish is done. The package will be puffed out a bit when done. | 11. Transfer to individual plates and let each person open their own surprise package. | ---------------------------------------------------------------------------
    Estimated Nutritional Profile for Ingredients
    Ingredient Name Quantity Unit State Energy (kcal) Carbohydrates Protein (g) Total Lipid (Fat) (g)
    spinach 12 cups washed 396.0 70.2 39.6 5.4
    garlic clove 3 minced 13.41 2.9754 0.5724 0.045
    salt pepper 25.2167 0.0 5.61 0.1417
    fillet sole 1 25.2167 0.0 5.61 0.1417
    onion 1 minced sweet 44.0 10.274000000000001 1.21 0.11
    rom tomato 4 sliced 25.2167 0.0 5.61 0.1417
    jalapeno pepper 2 minced 3.2625 0.7312 0.1024 0.0416

    - Means that suitable USDA nutrition profile could not be mapped for this ingredient-unit combination.



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