White fish (like Sole and Flounder) is one of the quickest dinners you can make. You just sprinkle on a little seasoning, throw it under the broiler, and voila’… three minutes later dinner is served.
It’s funny, because a lot of people say that time is the reason they can’t eat healthy. But I gotta say… I don’t think that is so much time as it is knowing your options. *Remember, if time is an issue (as it is for most of us), KEEP IT SIMPLE! This is one of the best time-savers I know:).
Sumac is a middle eastern herb that comes from a berry tree. It has a very lemony flavor and is quite nice on the white fish, but if you don’t have it don’t go crazy trying to find it. You could simply season the fish with some salt and pepper and give it a squish of lemon when it’s done.
Broiled Sole w/ Sumac
Yield: Serves 2
- 2 6 oz fillets of Sole
- 2 tsp. of Sumac
- Pinch of salt
- Cooking Spray
Pre-heat broiler to high.
Place fish on a rimmed baking sheet and spray each fillet with a little extra virgin olive oil spray. Sprinkle with salt and sumac.
Pop fish under the broiler for about three to five minutes. This fish cooks extremely fast, so keep an eye on it. Basically once it turns opaque, it's done.
Remove from the oven and enjoy with a squeeze of fresh lemon!
Calories: 150; Total Fat: 2g; Saturated fat: .5; Cholesterol: 82mg; Sodium: 138mg; Carbs: 0mg; Fiber: 0g; Sugars: 0g; Protein: 32g