Sweet peas a tasty pairing with this fresh sole dish
Fresh sole topped with toasted almonds takes only minutes to make. Toasting almonds intensifies their flavor.
Penne with sugar snap peas completes the meal. These sweet peas are a cross between English and snow peas.
They only need to be trimmed and cooked for 2 minutes.
To save time and pots, add the sugar snap peas to the pasta about 2 minutes before the pasta is finished cooking.
If sole is not available, use any type of fish fillet (tilapia, grouper, mahi mahi, flounder). Measure the fish at its thickest part and cook for 10 minutes per inch of thickness.
Helpful hints:
■ Green beans or snow peas can be used instead of sugar snap peas.
■ Any short cut pasta can be used.
Countdown:
■ Place water for pasta on to boil.
■ Prepare ingredients.
■ Cook the pasta. While pasta cooks, saute the almonds and sole.
Shopping list:
Here are the ingredients you’ll need for tonight’s Dinner in Minutes.
To buy: 1 small package whole unsalted almonds, 3/4 pound sole fillet, 1 small bunch parsley, 1 small package penne pasta and 1/2 pound sugar snap peas.
Staples: olive oil, salt and black peppercorns.
SOLE ALMONDINE (ALMOND-CRUSTED SOLE)
Recipe by Linda Gassenheimer
1/4 cup whole unsalted
almonds
3/4 pound sole fillet 2 teaspoons olive oil Salt and freshly ground
black pepper 2 tablespoons chopped parsley (optional) Coarsely grind almonds in a food processor or blender. Or, finely chop by hand. Heat a nonstick skillet over medium-high heat. Add ground almonds and toast 1 minute or until golden. Remove to a plate. Place the same skillet over medium heat and add olive oil. Add sole and saute 3 minutes, turn and saute 3 minutes for 3/4-inch fillet, 5 minute per side for 1-inch thick fillet. Remove to two dinner plates sprinkle with salt and pepper. Scatter almonds over top and sprinkle with parsley.
Yield 2 servings.
Per serving: 304 calories (48 percent from fat), 16.1 g fat (1.9 g saturated, 8.6 g monounsaturated), 84 mg cholesterol, 36 g protein, 3.6 g carbohydrates, 1.9 g fiber, 144 mg sodium.
PENNE WITH SUGAR SNAP PEAS
Recipe by Linda Gassenheimer
1/4 pound penne pasta
(about 1 cup)
1/2 pound sugar snap peas, trimmed (about 2 1/4 cups)
2 teaspoons olive oil Salt and freshly ground black pepper
Bring a large sauce pan with 3 to 4 quarts of water to a boil. Add penne pasta and boil 7 minutes. Add the sugar snap peas and continue to boil 2 to 3 minutes or until pasta is cooked al dente. Drain leaving about 1 tablespoon cooking water on the pasta. Toss with olive oil, salt and pepper to taste.
Yield 2 servings.
Per serving: 298 calories (17 percent from fat), 5.6 g fat (0.9 g saturated, 2.3 g monounsaturated), no cholesterol, 10.6 g protein, 51.2 g carbohydrates, 4.7 g fiber, 8 mg sodium.
Linda Gassenheimer is the author, most recently, of "The 12-Week Diabetes Cookbook," "Delicious OnePot Dishes" and "Quick and Easy Chicken." Her website is dinnerinminutes.com. Follow her on Twitter @lgassenheimer.