Login

COVID-19 Information Hub

Power Up: Sole Food

About fueling your body for better performance. Remember: “garbage in, garbage out”.

Power Up: Sole Food

Get your FREE trial now!

Start your free 14-day trial now to read this story and

Make. Work. Better.

TRY FOR FREE

Already a subscriber?

Sole with Baked Vegetables

– Ingredients-

 

Dinner, Serves 4

12 small red potatoes, whole, scrubbed
24 ounces fresh or frozen sole fillets
1 whole red bell pepper, coarsely chopped
1 whole green bell pepper, coarsely chopped
1 whole sweet onion, coarsely chopped
1 whole zucchini, sliced 1/2-inch thick
1 tablespoon extra-virgin olive oil
1 tablespoon fresh rosemary leaves, minced
2 tablespoons orange juice, frozen concentrate or 1 fresh squeezed orange
1 teaspoon sherry vinegar or wine vinegar
1 teaspoon grainy mustard, Dijon
4 teaspoons sunflower oil
1 pinch pepper
1 pinch sea salt

– Directions –

 

  1. Preheat oven to 450°.
  2. Scrub potatoes. Toss with 1 teaspoon of olive oil, rosemary and salt and pepper. Place on parchment-lined baking sheet and place in oven.
  3. Wash and slice vegetables. Toss with 1 teaspoon of olive oil and season with salt and pepper. Remove baking sheet from oven, keeping potatoes around the edges and spread vegetables evenly over the baking sheet. Return to the oven for an additional 10 minutes.
  4. Pat dry and season sole fillets with salt and pepper; set aside. After vegetables have roasted for 10 minutes remove from oven and place fish fillets on top of the veggies. Return to the oven for an additional 6–8 minutes.
  5. While fish is cooking, assemble vinaigrette dressing. Combine orange juice, vinegar, mustard, oil and pepper in a small bowl, and whisk together.
  6. Once fish is fork-tender, remove from oven and drizzle dressing equally over the four sole fillets. Return to the oven for another minute or two to warm the dressing.
  7. To serve, divide the contents of the baking sheet evenly among four plates, using the vegetables as a bedding underneath the fish. Garnish with a couple of thin slices of orange and a small sprig of rosemary.
– Nutritional Analysis –

 

Nutritional content per serving: 452 calories; 11g fat (20.8% calories from fat); 38g protein; 52g carbohydrate; 6g dietary fibre; 82mg cholesterol; 202mg sodium.
Power Up: Mozzarella

Power Up: Mozzarella

July 28, 0208 Wellness

Eating cheese may even aid weight loss and help prevent heart disease and osteoporosis. That said, some cheeses, like Mozzarella, are healthier than others.

Read More
Power Up: Burritos

Power Up: Burritos

August 8, 2003 Wellness

On the menu is a lunch burrito made from dinner leftovers from the following two

Read More
Power Up: Chocolate Avocado

Power Up: Chocolate Avocado

September 13, 2003 Wellness

Two super foods—avocado and chocolate, combined with some Canadian maple syrup— make the most unusual

Read More
More Recipes
Your Workplace is a premium source of leading-edge content to help you create a thriving workplace where everyone wants to work.
Linkedin Twitter Facebook-f Instagram Youtube

Get Started

About

Contact Your Workplace

Tel: 613-549-1222
Toll Free: 1-877-668-1945
Contact Us