ALASKA SOLE WITH COUSCOUS
Prep Time: 10 Cook Time: 35
Servings: 4
Preheat oven to 450ºF. Spray a 13x9 baking dish with cooking spray. In a large bowl, add couscous, onions, coriander, paprika, pepper sauce, almonds, currants and chicken broth; mix thoroughly. Place couscous mixture in baking dish.
Rinse any ice glaze from frozen Alaska Sole fillets under cold water; pat dry with paper towel. Place fillets in a single layer on top of couscous. Brush each fillet with butter and top with lemon slices.
Cover pan and place in heated oven; roast 30 to 35 minutes for frozen fillets or 20 to 25 minutes for fresh/thawed fish. Cook just until fish is opaque throughout. Sprinkle with parsley before serving.
Nutrients per serving: 426 calories, 15g total fat, 5g saturated fat, 32% calories from fat, 98mg cholesterol, 42g protein, 29g carbohydrate, 4g fiber, 719mg sodium, 94mg calcium and .7g omega-3 fatty acids.
SUMMARY: Substitute Alaska Cod or Pollock fillets for Alaska Sole. Adjust cook time for smaller fillets if necessary.
Rinse any ice glaze from frozen Alaska Sole fillets under cold water; pat dry with paper towel. Place fillets in a single layer on top of couscous. Brush each fillet with butter and top with lemon slices.
Cover pan and place in heated oven; roast 30 to 35 minutes for frozen fillets or 20 to 25 minutes for fresh/thawed fish. Cook just until fish is opaque throughout. Sprinkle with parsley before serving.
Nutrients per serving: 426 calories, 15g total fat, 5g saturated fat, 32% calories from fat, 98mg cholesterol, 42g protein, 29g carbohydrate, 4g fiber, 719mg sodium, 94mg calcium and .7g omega-3 fatty acids.
SUMMARY: Substitute Alaska Cod or Pollock fillets for Alaska Sole. Adjust cook time for smaller fillets if necessary.
2/3 cup uncooked couscous
1/4 cup sliced green onions
1 teaspoon ground coriander
3/4 teaspoon paprika
1/4 teaspoon hot pepper sauce
1/2 cup sliced almonds
1/2 cup currants
1 can (14 oz.) chicken broth, divided
4 Alaska Sole fillets (4 to 6 oz. each)
2 Tablespoons melted butter or margarine
1 lemon, thinly sliced
2 Tablespoons chopped fresh parsley
1/4 cup sliced green onions
1 teaspoon ground coriander
3/4 teaspoon paprika
1/4 teaspoon hot pepper sauce
1/2 cup sliced almonds
1/2 cup currants
1 can (14 oz.) chicken broth, divided
4 Alaska Sole fillets (4 to 6 oz. each)
2 Tablespoons melted butter or margarine
1 lemon, thinly sliced
2 Tablespoons chopped fresh parsley