Learn to prepare heart healthy sole en papillote

A packet, a pocket, a papillote. Whatever you call it, it's an elegant envelope with supper inside! If you've never cooked fish this way, give it a try. It seals in the natural flavour and juices, and the presentation is bound to impress!

This recipe takes 15 minutes to prepare, 15 minutes to cook, and serves 4. Here's what you'll need:

• 150 g (5 oz) fresh spinach, washed and trimmed
• 1 medium onion, chopped
• 4 sole fillets, 125 to 175 g (4 to 6 oz) each
• Salt to taste
• 2 ml (1/2 tsp) pepper
• 2 medium tomatoes, chopped
• 4 medium carrots, cut into matchstick strips
• 4 scallions, sliced
• 125 ml (1/2 c) dry white wine or chicken broth
• 10 ml (2 tsp) olive oil
• 8 thin lemon slices
• 4 sprigs fresh thyme

1. Preheat the oven to 200°C (400°F). Cut 4 squares of parchment paper measuring 38 centimetres (15 inches) and fold them in half diagonally, forming triangles. Open and coat with nonstick cooking spray.
2. Divide the spinach and onion among parchment pieces. Cut sole fillets in half crosswise and top each portion of vegetables with 2 fillet halves, overlapping them slightly. Sprinkle each with 1 millilitre (1/4 teaspoon) salt and 0.5 millilitre (1/8 teaspoon) pepper. Top evenly with tomatoes, carrots, and scallions. Drizzle each with 30 millilitres (2 tablespoons) wine and 2 millilitres (1/2 teaspoon) oil. Top each with 2 lemon slices and 1 thyme sprig.
3. Fold your parchment over the filling. Fold 2 open sides of the triangle over to seal. Fold over points at the ends of the creased side, making a 5-sided packet. Lightly coat packets with nonstick cooking spray and set on a jelly-roll pan.
4. Bake until the packets puff (about 15 minutes). Transfer to plates and cut open the tops of packets (be careful of steam). Serve immediately.

• Cooking in a packet is very versatile! You can use any other kind of fish in place of sole. Although lean fishes like flounder are better for this method because they cook up moist even though they have little fat, fatty fishes such as salmon are also delicious.
• You can also skip the fish entirely and just prepare vegetables en papillote. The vegetables will cook up moist and flavorful.

Spinach has a tremendous wealth of disease-fighting carotenoids and phytochemicals that team up with vitamins to help protect against cancer, high cholesterol, and vision problems. Each serving provides the following nutrients:

• 260 Calories (45 from fat)
• 5 g Fat
• 1 g Saturated Fat
• 0 g Trans Fat
• 35 g Protein
• 14 g Carbohydrate (5 g fibre)
• 200 mg Sodium

And for those watching their blood pressure, this recipe also contains these helpful nutrients:

• 37 mg Vitamin C
• 104 mg Magnesium
• 1210 mg Potassium
• 108 mg Calcium

Using a papillote is a fun and fast way of preparing fish and veggies. Once you've mastered this healthy and delicious recipe, try your own variations by changing up the ingredients. You shouldn't be afraid to get creative! Especially when it tastes this good.