Made-up Healthy Recipes

Since I went freelance about a year ago, I’ve been cooking a lot at home. It’s less expensive and usually, pretty damn tasty. Tonight, I needed to make some Dover Sole I defrosted (well, before it went bad!) and created a new recipe that was not only delicious, but used what I had in my apartment! Here is is if you want to try it out.

Italian-Style Baked Dover Sole

1 lb. Dover Sole Filet  (can be frozen like what I used – just defrost it first)
1 Bag (16oz) French Cut Green Beans – defrosted and rough chopped so that the beans aren’t very long
1 8oz container of fresh mushrooms – sliced
1 small red onion – cut in quarters and thinly sliced
3 cloves of garlic – minced
1 Tablespoon Olive Oil
1/4 cup Part Skim mozzarella – finely shredded
1 Can Crushed Tomatoes (half a large, 28 oz can or one of the smaller cans)
Sauté onion and garlic in olive oil for 2-3 minutes or until onions are translucent. Add in mushrooms and saute for about 5-8 minutes – or until the mushrooms are cooked. Then add in the green beans and cook until heated through.
In a clear glass container (I used two circular Pyrex containers that are 1 QT each but I’m sure you could use a small 8×8 pan), lightly coat the bottom with the crushed tomatoes. Then layer:
— fish
— green bean,mushroom, onion,garlic mixture
— thin coating of crushed tomatoes
Repeat the layering and sprinkle the cheese on top.
Bake in a 350 degree oven for about 20-30 minutes. You want to make sure the cheese is melted and the fish is flaky.
My guide point was that there were little bubbles coming up the side of the pan (that’s why I wanted you to use a glass pan – makes sense now, right?).
Makes four servings.  Serve with brown rice or quinoa (I went with the quinoa, which adds about 170 calories, 6G protein and 3G fiber and 31G carbs – pretty healthy).
I did a nutrition analysis using my favorite diet Web site, (it’s free and AWESOME!), and it turns out that it’s pretty damn healthy.  The breakdown of the lower ingredients isn’t probably 100 percent accurate because the containers don’t break out all the info but it was really, really delicious and pretty quick to make.
Plus, not bad for just using what I had in the apartment 🙂

Calories 234.1
Total Fat 6.3 g
Saturated Fat 1.9 g
Polyunsaturated Fat 0.4 g
Monounsaturated Fat 2.5 g
Cholesterol 63.8 mg
Sodium 494.1 mg
Potassium 187.2 mg
Total Carbohydrate 15.6 g
Dietary Fiber 5.1 g
Sugars 6.7 g
Protein 25.8 g
Vitamin A 13.8 %
Vitamin B-12 0.3 %
Vitamin B-6 5.2 %
Vitamin C 28.7 %
Vitamin D 9.1 %
Vitamin E 2.5 %
Calcium 12.9 %
Copper 8.5 %
Folate 2.8 %
Iron 14.6 %
Magnesium 1.7 %
Manganese 4.1 %
Niacin 9.5 %
Pantothenic Acid 7.6 %
Phosphorus 5.0 %
Riboflavin 12.1 %
Selenium 6.7 %
Thiamin 3.7 %
Zinc 2.1 %


One response to “Made-up Healthy Recipes

  1. Oh – and sorry there’s no spacing around the recipe. I tried fixing it a few times but WP is not being that friendly.

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