If you're looking for a light, healthy summer dinner, lemon-lime sole meuniere is a great choice. It's quick to make and a joy to eat. Pacific sole grills in no time. And the zucchini can be made in advance, freeing you to make the sole just a moment before everyone sits down to the dinner table.
If you're trying to be gluten free, we dust our sole in Bob's Red Mill Brown Rice Flour, available at many grocery and health food stores (as well as online at places like Amazon). Pairing the sole with fresh lemons and limes, as well as roasted vegetables, baby greens and slivered almonds is this side of Heaven. It's a dinner your family and friends will love. Enjoy.
Prep Time: 10 minutes | Cook Time: 15 minutes | Servings: 2 servings | Difficulty: Easy
Ingredients:
2 - 6-8 oz. filets of Pacific Sole
1/4 cup Bob's Brown Rice Flour
1/4 cup Eggbeaters or 1 egg, beaten
Olive Oil Spray
fresh ground peper
fresh ground Hawaiian pink salt
1/4 cup lemon juice, squeezed from fresh lemons
1/4 cup lime juice, squeezed from fresh limes
2 teaspoons Meyer Lemon Olive Oil
1/4 cup chopped Italian parsley
2 tbs sliced raw almonds
Serve with roasted vegetables like asparagus and zucchini or summer squash on a bed of organic baby greens with herbs.
Directions:
Mix the lemon juice, lime juice, olive oil and salt and pepper and in a small glass measuring cup and whisk. Set aside.
Quarter or half the zucchini or squash. Place on a baking sheet with a spray of Olive Oil spray, lightly adding salt and pepper. Bake at 400 degrees for about 10 minutes and then add your washed and trimmed asparagus. Bake another 8- 10 minutes. Let cool to room temperature.
Spray a large skillet generously with olive oil spray and heat uuntil very hot. Taking two shallow bowls or baking pans, prepare the flour with a light grind of salt and pepper in one and the egg in the other. Wearing surgical gloves, dust each fish flour with flour, pressing them down to insure and even coating. Then dip the fillet into the egg mixture, turning over to coat both sides. Add the filets to the hot pan. Watch closely as the fish will cook in about 2-3 minutes and then flip when golden brown. Quickly cover the fish and turn off the heat.
Prepare the plates with a mound of the baby greens with the roasted vegetables along side. Place the fish on top of the green and drizzle the dressing lightly over the fish and vegetables. Garnish with the parsley and almond slices.
Nutritional Info - Fish only:
Calories= 367
Fat= 15
Carbs= 23
Protein= 38
Cholesterol= 111
Sodium= 785
Fiber= 3
Sugar= 2
Calcium= 7%
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