Fillet of Sole w/ Rainbow Vegetables
Fillet of SOLE
Serves 4
3 tablespoons dried bread crumbs
1 teaspoon Parmesan cheese, freshly grated
1 teaspoon chopped fresh flat-leaf parsley
1 teaspoon chopped fresh oregano
Juice of 1/2 lemon
1/4 cup dry white wine
4 four-ounce sole fillets, rinsed in cold water and patted dry
Vegetable-oil cooking spray
1. Heat oven to 400°. In a small bowl, combine, bread crumbs, Parmesan, parsley, and oregano; set aside.
2. Spray a 9-by-13-inch baking dish with cooking spray. Place fish in one layer in baking dish. Add lemon juice and wine. Sprinkle bread crumbs evenly over fish.
3. Bake until fish is opaque, 8 to 10 minutes. Serve immediately.
RAINBOW VEGETABLES
Serves 4 to 6
The reserved stock can be frozen for up to four months to be used in other recipes.
4 cups Homemade Chicken Stock or low-sodium canned chicken broth, skimmed of fat
3 cups broccoli florets (one large stalk)
3 cups cauliflower florets (1/2 large head)
3 large button mushrooms, sliced
1 large carrot, shredded
1 medium red pepper, seeded and cut into 1/8-inch-thick slices
1 fourteen-ounce can baby corn, drained
Freshly grated Parmesan cheese, for garnish
1. In a 10-inch skillet, bring broth to a boil over high heat. Add broccoli, cauliflower, mushrooms, carrots, red pepper, and corn. Return to a boil. Reduce to simmer, cover, and cook until brightly colored and tender, about 10 minutes
2. Strain, reserve liquid, and transfer vegetables to a serving bowl. Sprinkle with cheese. Serve immediately.
List of Ingredients
Instructions
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