Cornmeal-crusted sole with chili vinaigrette
Dietitian's tip: To see if the fish is thoroughly done, use the tip of a small, sharp knife to cut into the flesh. The fish should separate into flakes and be opaque throughout.
SERVES 4
Ingredients
1/4 cup all-purpose (plain) flour
1/4 cup cornmeal, preferably stone-ground
3/4 teaspoon salt
4 sole fillets, each 5 ounces
3 tablespoons extra-virgin olive oil
2 tablespoons dry white wine
1 1/2 tablespoons fresh lemon juice
1 1/2 tablespoons vegetable stock or broth
3/4 teaspoon chili powder
1/4 teaspoon dry mustard
1/4 teaspoon ground cumin
1 tablespoon chopped fresh cilantro (fresh coriander)
1 tablespoon grated lemon zest
Directions
In a shallow bowl, stir together the flour, cornmeal, and 1/4 teaspoon of the salt. Dredge the fillets in the flour mixture, coating completely, and shake off the excess.
In a large, nonstick frying pan, heat 1 tablespoon of the olive oil over medium-high heat. Add the fish and cook, turning once, until the fish is just opaque throughout when tested with the tip of a knife and the crust is golden brown, about 3 minutes on each side. Transfer to individual plates and keep warm.
Add the wine and deglaze the pan, stirring with a wooden spoon to scrape up any browned bits. Cook to reduce by half.
In a small bowl, combine the pan juices, lemon juice, vegetable stock, chili powder, mustard, cumin and the remaining 1/2 teaspoon salt. Whisk in the remaining 2 tablespoons olive oil to make a thick vinaigrette.
To serve, drizzle the vinaigrette over the fillets and sprinkle with the cilantro and lemon zest. Serve immediately.
Nutritional Analysis(per serving)Calories 275 Monounsaturated fat 8 g
Protein 25 g Cholesterol 67 mg
Carbohydrate 13 g Sodium 551 mg
Total fat 12 g Fiber 2 g
Saturated fat 2 g
MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS
Protein and dairy 2
Fats 1
Your healthy weight pyramid: A tool for weight loss
A sample menu using the Mayo Clinic Healthy Weight Pyramid
DIABETES MEAL PLAN EXCHANGES
Starches 1
Meat and meat substitutes 3
Fats 2
Your diabetes meal plan: Exchange lists
DASH EATING PLAN SERVINGS
Grains and grain products 1
Meats, poultry and fish 1
Fats and oils 1
http://www.mayoclinic.com/health/hea...ecipes/NU00611
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