FILET OF SOLE WITH SPINACH, MUSHROOMS AND GOAT CHEESE NUTRITIONAL NOTES WHITE FISH: Although not as Omega-3 rich as oily fish, white fish contains a large concentration of protein and studies show that eating white fish weekly helps to reduce your risk of diabetes. SPINACH: Leafy green vegetables like spinach provide more nutrients than any other food. Rich in many vitamin and minerals, spinach has a high concentration of phytonutrients, providing powerful antioxidant protection, anti-inflammatory and anti-cancer benefits. The high concentration of Vitamin K found on spinach is essential to building and maintaining bone health. MUSHROOMS: Most mushrooms varieties are considered adaptogens, substances that help the body adapt to stress, support normal metabolic functions and help to restore balance. Recent research has shown the mushrooms reduce the adverse side effects of addition and chemotherapy, including nausea and fatigue. Serves: 4 INGREDIENTS: 1 pound English sole, each piece preferably about 2 ounces 1 bunch fresh spinach or chard, washed well and stems removed 1 tbsp olive oil 4 ounces shiitake or cremini mushrooms or a mixture, stemmed and sliced 1 tsp minced garlic 1 tsp balsamic vinegar sea salt and pepper 4-6 ounces goat cheese or Neufchatel cheese or a blend of both 1 tbsp minced fresh parsley, optional INSTRUCTIONS: 1. Steam the spinach or chard just until wilted and tender. Drain and rinse under cold water. Drain again, pressing out as much water as possible and chop fairly fine. 2. Warm the olive oil over medium heat and sauté the mushrooms just until tender. Add the garlic and balsamic vinegar and cook for another minute or two. Season to taste with sea salt and pepper. 3. Combine the cooked greens, mushrooms and cheese in a bowl, using your fingers to blend everything evenly. 4. Preheat the oven to 350. 5. On a clean surface, lay out the fish filets. Place 1 or 2 tablespoons of the filling in the center of each filet and roll to enclose. Try to use all the filling but do not force it. 6. Brush the rolled filets with a bit of olive oil and then bake for 12 to 15 minutes just until the fish is opaque and flakes easily with a fork. 7. Serve with a garnish of fresh chopped parsley.
Posted on: Tue, 18 Mar 2014 19:20:29 +0000