Sole with Couscous and Vegetables
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 4
Ingredients
I whole sole fillet1 organic whole carrot, julienned2 organic whole zucchini, cut on the diagonal 3 cloves whole garlic, crushed.2 organic leeks with greens attached1 organic red pepper,1/2 julienned, ˝ minced2 tablespoons extra virgin olive oilWhole wheat couscous1 ˝ cups water˝ cup pine nuts2 teaspoon fresh oregano˝ teaspoon sea salt˝ teaspoon fresh pepper˝ cup slivered almonds
Julienne carrots and place in steamer basket with water underneath. Cut zucchini on the diagonal and set aside.
Heat oil in skillet. Crush garlic.
Slice leeks and then chop coarsely, adding to oil in pan. Cook about ten minutes until they start to turn translucent. Add garlic and sauté until softened. Add minced red pepper and cook another five minutes. Remove from heat. Place in warm bowl.
Place zucchini into steamer basket with carrots.
Add water to a 2 quart saucepan and bring to a boil. Once it boils, add the couscous and pine nuts, cover and remove from heat.
Reheat pan with oil in it on medium heat. Once hot, sear the sole on both side, sprinkling with oregano, salt and pepper. Cover with the leek mixture and cover pan for 6 minutes.
Place steamed veggies in a bowl and cover. Check fish and cook until it flakes with a fork.
Place sole and leeks on platter, sprinkle with almonds. Add veggies to the side. Put the couscous into a serving bowl and bring to table.
Serves four.
Number of Servings: 4
Recipe submitted by SparkPeople user KABERLE.
Heat oil in skillet. Crush garlic.
Slice leeks and then chop coarsely, adding to oil in pan. Cook about ten minutes until they start to turn translucent. Add garlic and sauté until softened. Add minced red pepper and cook another five minutes. Remove from heat. Place in warm bowl.
Place zucchini into steamer basket with carrots.
Add water to a 2 quart saucepan and bring to a boil. Once it boils, add the couscous and pine nuts, cover and remove from heat.
Reheat pan with oil in it on medium heat. Once hot, sear the sole on both side, sprinkling with oregano, salt and pepper. Cover with the leek mixture and cover pan for 6 minutes.
Place steamed veggies in a bowl and cover. Check fish and cook until it flakes with a fork.
Place sole and leeks on platter, sprinkle with almonds. Add veggies to the side. Put the couscous into a serving bowl and bring to table.
Serves four.
Number of Servings: 4
Recipe submitted by SparkPeople user KABERLE.
Nutritional Info Amount Per Serving
- Calories: 295.1
- Total Fat: 20.4 g
- Cholesterol: 15.0 mg
- Sodium: 47.9 mg
- Total Carbs: 19.6 g
- Dietary Fiber: 5.1 g
- Protein: 12.1 g
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