realistic recipes for a nutritious kitchen

Video: Simple Sole over Dandelion Greens

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I wanted to shoot a video using leafy greens in one of the simplest ways I know how (which is a quick saute).  This recipe is the perfect demonstartion of how easy it can be to get power foods on the table in about twenty minutes!

On another note, I just got an unexpected two days off (yeah!), so hopefully I’ll be able to get you guys some more leafy green recipes this week! Also, just wanted to say thanks to those of you who have been sharing your favorite recipes using leafy greens:)!!

Simple Sole over Dandelion Greens

Yield: Serves 2

Ingredients:

  • 1 bunch of dandelion greens, trimmed and chopped
  • 1 bunch of baby spinach
  • ½ cup of dill, chopped
  • Juice of half of lemon
  • 5 cloves of garlic, chopped
  • 1 tbsp of olive oil
  • 2 6 oz pieces of Sole
  • A few dashes of paprika
  • Salt and pepper to taste

Directions:

Preheat broiler to high.

Heat a large sauté pan over medium low heat and add one tbsp of extra virgin olive oil.  Once the oil has heated through toss in the garlic and sauté for a  couple minutes or until the garlic Is nice and fragrant.

Stir in the dandelion greens along with a pinch of salt and pepper.  Pop a lid on and sauté for about 5 minutes.

Once your greens have wilted down, stir in the spinach, lemon juice, half the dill and another little pinch of salt and pepper.  Toss everything together before popping the lid back on for another two minutes or so.

While your greens are finishing up rub the sole with a little olive oil and season with some salt, pepper, and paprika.  Pop the sole under the broiler for about 2-3 minutes (you’ll see it cooks really fast).

Once you’re ready to serve up your greens add in the rest of the dill and top with the broiled sole… enjoy!

Nutritional Analysis

Calories: 280; Total Fat: 10.2g; Saturated Fat: 1.8g; Cholesterol: 82mg; Sodium:290mg; Carbohydrate: 14.8g; Dietary Fiber: 5.8g; Sugars: 5.6g; Protein: 37.7g

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6 Responses to “Video: Simple Sole over Dandelion Greens”

  1. #
    1
    jade — May 28, 2008 @ 4:50 am

    Dear Dani,
    Thanks for the video, I really enjoy it.
    Here in Taiwan we do fried greens very often and I always reduce oil to the minimum to make it even leaner and healthier.
    You can use only 1/4 tbsp olive oil and add 1 tbsp of water after adding the greens. Water does it by steaming and as long as you fried the garlic before you add greens, the aroma and taste will be the same.

  2. #
    2
    Kari — May 28, 2008 @ 6:08 am

    I like the idea of pairing the dandelion greens with the spinach. Usually I blanch the dandelion greens first, but I like the idea of taking one less step. I am going to have to try that!

  3. #
    3
    Dani — May 28, 2008 @ 9:39 am

    Jade – I’m all for leaner and healthier:). Thanks for the tip!

    Kari – The dandelion greens I used for this recipe were very young and tender so they didn’t need to be blanched but often when I buy a bunch that is a little “heartier” I will blanch them first. It really depends on the quality of the greens:).

  4. #
    4
    MizFit — May 30, 2008 @ 2:45 am

    If you swing by today Id love to know what YOU think of the food link!

  5. #
    5
    MizFit — May 30, 2008 @ 5:04 am

    I was thinking foodfit.com

    assumed youd be all over the nutritionista already!

    happy friday!

  6. #
    6
    Saeed — September 4, 2008 @ 6:40 am

    I just love your videos,
    I don’t necessarily cook the same thing but the way you cook with such passion gives me a boost to go into the kitchen.
    Funny bloopers at the end.
    Keep up your good work Dani!

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