Using fresh fish fillet and canned potatoes, this meal is ready in under 15 minutes. For the best flavor, the fish should be very fresh. Buy whatever looks best that day. Also look for good quality Parmesan-Reggiano.
Helpful hints:
- Any type of white flesh fish such as tilapia, flounder or snapper can be used as an alternative.
- Any type of canned potatoes can be used. Be sure to rinse and drain the potatoes.
Countdown:
- Start fish.
- While fish cooks, microwave potatoes.
Shopping list:
To buy: 3/4-pound sole fillets or other white flesh fish, 1 small piece Parmesan cheese, 1 large can baby potatoes (1 pound needed)*, 1 jar dried dill, 1 jar dried oregano, 1 small tomato
Staples: olive oil, olive oil spray, salt, black peppercorns
Parmesan Sole
Recipe by Linda Gassenheimer
Olive oil spray
3/4 pound sole fillets (or thin white fish fillet about 1/2-inch thick)
Salt and freshly ground black pepper
1 medium tomato, sliced (about 1 cup)
3 tablespoons grated Parmesan cheese
1 teaspoon dried oregano
Heat a large nonstick skillet over medium-high heat and spray with olive oil spray. Add fish fillets in one layer. Sprinkle with salt and pepper to taste. Arrange tomato slices over fillets. Spread Parmesan cheese on top and sprinkle with oregano. Cover with a lid and saute 5 minutes.
Yield 2 servings
Per serving: 221 calories, 53 calories from fat, 5.8 g total fat, 2.2 g saturated fat, 2.1 g monounsaturated fat, 90 mg cholesterol, 259 mg sodium, 4.5 g carbohydrate, 1.3 g dietary fiber, 2.5 g sugars, 35.8 g protein
Exchanges: 5 lean meat, 1 vegetable
Dilled Potatoes
Recipe by Linda Gassenheimer
1 pound rinsed and drained canned potatoes (about 3 cups) *
4 teaspoons olive oil
1/2 tablespoon dried dill
Salt and freshly ground black pepper
Cut drained potatoes into 3/4- to 1-inch pieces. Place in a microwave-safe bowl and microwave on high 2 minutes. Remove and add olive oil, dried dill and salt and pepper to taste. Gently toss being careful not to break up the potatoes.
Yield 2 servings
Per serving: 217 calories, 85 calories from fat, 9.4 g total fat, 1.3 g saturated fat, 6.6 g monounsaturated fat, 0 mg cholesterol, 11 mg sodium, 29.9 g carbohydrate, 5.3 g dietary fiber, 1.3 g sugars, 3.1 g protein
Exchanges: 2 starch, 1 1/2 fat
*Look for canned potatoes containing per pound (2 3/4-cups): 273 calories, .9 g fat, 59.8 g carbohydrate, 22 mg sodium.
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