Easy weeknight dinners: Stuffed Lemon Sole, pineapple couscous
When purchasing Lemon Sole (a type of flounder), make sure it is wild and Domestic- it is widely available throughout the U.S. and Canada. You can broil it, bake it, saute it, steam it,….and the naturally sweet flavor means minimal spices are needed if you’re in a rush. Simply season the fillets with salt, pepper, and olive oil and put them under a broiler for a few minutes. If you have a little more time, try my recipe for an easy, healthy, weeknight meal; Stuffed Lemon Sole with Pineapple Couscous.
STUFFED LEMON SOLE WITH PINEAPPLE COUSCOUS: serves 2
For the couscous: Boil 1 1/2 cups of water or stock. Add 1 Tbsp of olive oil and a pinch of salt. Add 1 cup of couscous, stir it, then take it off the stove. Add 1/4 cup of diced pineapple to the couscous, then cover it and set it aside for at least 5 minutes.
Preheat your oven to 350 degrees.
Heat a skillet over medium-low. Add 1Tbsp olive oil and 1 finely chopped shallot. Saute 2 minutes. Add 1/4 cup white wine to the pan and boil until the pan is almost dry again. Add 2 large handfuls of baby spinach (washed very well to remove any dirt and sand). As soon as the spinach begins to wilt (this will happen in a few seconds), remove it from the heat and stir continuously until all the spinach has wilted. Season it with a pinch of salt, cayenne, and freshly ground black pepper.
Place four fillets of sole (2 oz each) in a shallow baking pan that fits them without too much extra room. Season the fillets with salt and pepper and then add a row of the spinach filling down the center of each. Sprinkle a little breadcrumb on top of the spinach and then roll up the fillet and secure it closed with a wooden toothpick (or two). Pour 3/4 cup stock or white wine into the baking pan and bake the fish for 10 minutes. Carefully, turn the fish over with tongs and bake 10 minutes more on the other side.
When the fish is just cool enough to touch, remove the wooden toothpicks and plate the sole alongside the couscous. Spoon a little of the juices from the baking pan over the fish and the couscous. Garnish with minced parsley.
Easy weeknight dinners is published every Tuesday at noon.
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