Recipe: Cornmeal-crusted sole with chili vinaigrette

Ingredients

Directions

In a shallow bowl, stir together the flour, cornmeal, and 1/4 teaspoon of the salt. Dredge the fillets in the flour mixture, coating completely, and shake off the excess.

In a large, nonstick frying pan, heat 1 tablespoon of the olive oil over medium-high heat. Add the fish and cook, turning once, until the fish is just opaque throughout when tested with the tip of a knife and the crust is golden brown, about 3 minutes on each side. Transfer to individual plates and keep warm.

Add the wine and deglaze the pan, stirring with a wooden spoon to scrape up any browned bits. Cook to reduce by half.

In a small bowl, combine the pan juices, lemon juice, vegetable stock, chili powder, mustard, cumin and the remaining 1/2 teaspoon salt. Whisk in the remaining 2 tablespoons olive oil to make a thick vinaigrette.

To serve, drizzle the vinaigrette over the fillets and sprinkle with the cilantro and lemon zest. Serve immediately.

Nutritional Analysis

(per serving)

Calories	275	Monounsaturated fat	8 g
Protein	25 g	Cholesterol	67 mg
Carbohydrate	13 g	Sodium	551 mg
Total fat	12 g	Fiber	2 g
Saturated fat	2 g

MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS

Protein and dairy	2
Fats	1

• Mayo Clinic Healthy Weight Pyramid tool
• Mayo Clinic Healthy Weight Pyramid: A sample menu

DIABETES MEAL PLAN EXCHANGES

Starches	1
Meat and meat substitutes	3
Fats	2

• Your diabetes diet: Exchange lists

DASH EATING PLAN SERVINGS

Grains and grain products	1
Meats, poultry and fish	3
Fats and oils	1

• DASH diet: Guide to recommended servings
• Sample menus for the DASH eating plan

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