Monday, August 5, 2013

Almond-Crusted Sole with Lemon Parmesan Quinoa: 15 Minutes to Delicious Dinner

For Fish:
-2 Sole Filets
-1/3 C Almond Flour
-1 TB Garlic Cheese Topper
-1 Egg
-1 TB Chobani Plain 2% Greek Yogurt

For Quinoa:
-1/2 C Quinoa cooked according to package directions
-Zest of one small lemon
-1/3 C Parmesan or Parmesan Regianno
-Salt to taste
-1/2 TB Basil
-1 TB Butter

Put the quinoa on and cook according to package directions in water with salt and butter.  When the quinoa has about 8 or so minutes left, start heating a skillet on medium high. 

Mix the egg and Greek yogurt in a shallow bowl or plate big enough to dredge the sole.  On another plate, mix the almond flour and garlic cheese topper. 

Handy tip: if you don't have the garlic cheese topper, use something like the cheese blend packets that come with Pizza Hut pizza (ALWAYS grab an extra)!

Put a sprinkle of sea salt and fresh cracked pepper on the sole filets.  Dip each in the egg mix first and then the almond coating. Put a couple of tablespoons of butter in the skillet when it is hot and put in the filets. You can use EVOO if you prefer, of course.

Cook about 3-4 minutes on the first side and then flip.  Cook for another 3 minutes or so.  Time will vary on how thick your filets are, but they should be a nice golden brown. We got our filets from Trader Joe's and they were magnificently thin and perfect.

When the quinoa is done, drain any excess liquid off if you are like me and did not maybe measure as accurately as you should have...and then add the cheese, lemon zest, basil, and a little salt.  You can optionally top it with more cheese if you feel so inclined.

We served up one filet per person and half the finished amount of quinoa.  I would suggest also making a little side salad to go along with this.  That way, you have some green goodness to round it out and it is that much more nutrient-rich. 

I very much wanted to eat about 3 times as much as what I made (my other reason for suggesting a salad), but I was also quite ravenous from exercising.  Filets like this are so thin and the breading is substantially healthier in that it uses almond meal instead of AP flour, so I don't think you need to feel too terribly guilty if you make a few extra pieces to eat or split.  I like to mix Greek Yogurt with egg to batter things because it makes a thick, rich base for my almond meal to stick in.

All in all, I got this done in about 15 minutes.  That is a timeframe that can work with my schedule.

If you have not had quinoa, I highly suggest buying a pack and trying it for yourself.  The pre-seasoned boxes do not seem to cook as well to me, but the regular stuff cooks like a charm.  It is a great way to cut down on the amount of white rice you consume and to add in some grains to your diet.  It holds up extremely well to some heavy herbs and sauces, and it works with a lot of flavor profiles.  It has fast-tracked itself right up the list of must-haves at my apartment.

Today kicks off Day 1 of the second 365 Day Craft Challenge, which I originally said I would do a craft and not food today.  However, you can't argue with a quick, healthy dinner that tastes amazing.  I was always told, "Learn something new every day."  This is my way of taking that challenge.

Welcome back, and happy crafting! Pin It Now!

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