Good Friday (today) for us good Catholics means a day of fasting, eating only one full meatless (no animal flesh) meal on this day. Well, I might be a mediocre Catholic then, since eating is what I do best. Lucky for me fish & seafood are considered meatless, which is why growing up we only ate fish on Fridays during Lent. Did you know that’s why McDonald’s created the Filet-O-Fish? Not that I advocate eating such a thing! Instead, I push for healthy fresh fish, packed with omega-3 fatty acids. If you’ve read HealthHabits’ Omega 3s – Why you need them and How to get them, you know how important omega-3′s are for your health. Paired with fresh veg you’ve got one nutritious Good Friday.
RECIPE
Serves 4
4 Pacific Sole filets (rated Eco-OK so eat in moderation)
Filling recipe:
1 zucchini – diced
1 yellow squash – diced
2 cups uncooked baby spinach
S&P
1/2 lemon – zested
Begin by preheating saute pan on medium heat for 1 minute. Add 1 tbsp olive oil and saute zucchini and squash for 3 minutes approx or until soft. Once soft add spinach and saute along with veg for 1 minute or until spinach is cooked. Add lemon zest. Taste and season with S&P. Let cool.
To assemble: Lay the sole filets on a clean surface. Place a spoonful of the cooled filling in each and roll ensuring the filling stays within. Use toothpicks to keep the filets closed.
Moules Jus: (mussel juice)
1 lb mussels
1/2 cup white wine
2 roma tomatoes – diced
1/2 cup fresh fennel – diced
1 tbsp fresh thyme
Before cooking mussels ensure all the shells are closed. Throw away any opened shells. Preheat saute pan on medium-high heat for 1 minute. Add mussels and very carefully add the remaining ingredients. Cover with lid and cook mussels for 1-2 minutes until all the shells have opened. Remove pan from the heat. Remove all the mussels and discard any unopened shells. Place the stuffed sole filets in the mussel juice in the same pan and return to medium heat with lid on. Cook for 4-5 minutes.
Meanwhile as fish is cooking, remove the mussels from the shells and return to the pan along with the sole.
Once fish is cooked through, place in bowl along with some mussels and spoon tomato broth over fish.
Hope you guys enjoy this and give it a go. Don’t be afraid. If you have any requests or questions, please leave a comment! To see more of my recipes and learn about me and my healthy food philosophies head over to thehealthyirishman.com.
.The Healthy Irishman Fueling your body with healthy food. Fueling your mind with the wealth of health.
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This looks delicious, so I think I may try it.
Is sole a fatty fish? I personally like turbot and salmon but the significant other is getting tired of them.
I’d like to find other fish dishes that she likes, but want to get the benefits of the higher fat varieties.
That sounds pretty freakin amazing. I love squash and I’m always up for trying new fish!!
I’m going to have to put this on my “to make” list.
Hey Chris, Good question. Personally I think there are benefits to eating all kinds of fish.
I did a little research for you to find out the nutritional differences between wild salmon and sole.
Here’s how the numbers stack up against each other:
Wild Atlantic Salmon 1/2 filet (198g)
Cals 281
Protein 39 g
Cholesterol 109 mg
Sodium 87 mg
Total Fat 13g
Saturated Fat 2g
Omega-3′s 3996 mg
Omega-6′s 341mg
Sole 1 filet (163g)
Cals 148
Protein 31g
Cholesterol 78.2 mg
Sodium 132 mg
Total Fat 2 g
Saturated Fat 0
Omega-3′s 412 mg
Omega-6′s 13 mg
Salmon is definitely the higher fat fish but you’ll (or your other half) will love the mild delicate flavor of the sole so I would definitely give it a go.
Yum – that looks delicious!! I would love to feature one of your healthy recipes on FFTV and link back to you – email me and let me know if you would like to do that.
Sahar – I will pass your request on to the healthy irishman
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