{"id":3824,"date":"2014-05-21T19:00:10","date_gmt":"2014-05-22T00:00:10","guid":{"rendered":"http:\/\/jodilee.sacredtriskele.net\/?p=3824"},"modified":"2014-05-21T17:31:18","modified_gmt":"2014-05-21T22:31:18","slug":"recipe-box-pan-seared-lemon-sole","status":"publish","type":"post","link":"https:\/\/jodilee.sacredtriskele.net\/?p=3824","title":{"rendered":"Recipe Box – Pan-Seared Lemon Sole"},"content":{"rendered":"

This is supper tonight… not quite fish & chips, but a much healthier option.<\/p>\n

I’ve discovered that heart-healthy, low-sodium meals aren’t always tasteless and bland. They don’t have to be; I guess the dieticians aren’t lying.<\/p>\n

I miss the salt, I do, but I can cover it up by using all the hot spices and other seasonings I want. So there’s that. <|;^)\n
\nPan-Seared Lemon Sole<\/em><\/strong><\/p>\n

Ingredients<\/strong><\/p>\n

4 small wild sole fillets
\npinch salt & pepper
\n1\/2 c flour
\n1 lg lemon, ends removed
\n1 tsp dill weed or several sprigs of fresh
\n1 tbsp butter
\n8-10 peppercorns<\/p>\n

Directions<\/strong><\/p>\n

Mix salt and pepper with the flour on a small plate. Melt the butter in a large, non-stick fry pan. Slice the lemon into 8 thin slices and place in the pan. As they brown, dredge the fillets in the flour. Flip the lemon slices over, and move to the edges of the pan. Add the fish, dill and peppercorns.<\/p>\n

When the fish has browned slightly on the bottom, carefully flip to the other side, and brown. <\/p>\n

Serves 2.<\/p>\n

Easy Roaster Potatoes<\/em><\/strong><\/p>\n

Ingredients<\/strong><\/p>\n

4 medium Adora<\/a> potatoes
\nseasonings (to taste; we use Montreal Steak Spice, or garlic powder, salt & pepper, chili pepper flakes, dill, rosemary; whatever is on hand)
\n1 tbsp Worcestershire sauce
\n1 tbsp olive oil<\/p>\n

Directions<\/strong><\/p>\n

Cut the potatoes into 1″ cubes. In a large mixing bowl, combine seasonings, Worcestershire sauce and oil. Add potatoes and toss. Place in sprayed baking pan, and roast for 30 minutes at 350*. Cooking time varies, so use a fork to check. Potatoes should be a rich, golden-brown when done.<\/p>\n

Serves 2, multiplies easily.<\/p>\n

Pan-Fried Cabbage<\/em><\/strong><\/p>\n

Ingredients<\/strong><\/p>\n

3 c shredded red and green cabbage
\n1 c shredded carrot
\n1 sm onion, halved and sliced very thin
\n2 tbsp butter
\npinch salt & pepper<\/p>\n

Directions<\/strong><\/p>\n

(You can use the pan from the sole for extra flavor!)<\/p>\n

Heat a large frying pan to medium-high, spray with cooking spray and add the butter. When it’s melted, add the vegetables and seasonings, stir well, and cover. Lower heat to medium-low.<\/p>\n

Check regularly, stirring each time. You can add more butter if needed, or a small amount of water or lemon juice. Veg is done when it has shrunk to about half the size, and is soft but still a bit crunchy on the inside.<\/p>\n

Serves 2.<\/p>\n

<\/p>\n
<\/center><\/p>\n

Enjoy!<\/p>\n

<3\nJL\n<\/p>\n","protected":false},"excerpt":{"rendered":"

This is supper tonight… not quite fish & chips, but a much healthier option.
\nI’ve discovered that heart-healthy, low-sodium meals aren’t always tasteless and bland. They don’t have to be; I guess the dieticians aren’t lying.
\nI miss the salt, I do, but I can cover it up by using all the hot spices and other seasonings I want. So there’s that. <\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[871,1,870,73],"tags":[1809,978,1743,2042,2068,2070,2066,2067,977,2069,2065],"class_list":["post-3824","post","type-post","status-publish","format-standard","hentry","category-featured","category-general-pondering-on-writing","category-headline","category-recipes","tag-cabbage","tag-carrots","tag-fish","tag-heart-healthy","tag-lemon","tag-low-sodium","tag-pan-fried","tag-pan-seared","tag-potatoes","tag-seasonings","tag-sole"],"_links":{"self":[{"href":"https:\/\/jodilee.sacredtriskele.net\/index.php?rest_route=\/wp\/v2\/posts\/3824","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/jodilee.sacredtriskele.net\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/jodilee.sacredtriskele.net\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/jodilee.sacredtriskele.net\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/jodilee.sacredtriskele.net\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=3824"}],"version-history":[{"count":1,"href":"https:\/\/jodilee.sacredtriskele.net\/index.php?rest_route=\/wp\/v2\/posts\/3824\/revisions"}],"predecessor-version":[{"id":3825,"href":"https:\/\/jodilee.sacredtriskele.net\/index.php?rest_route=\/wp\/v2\/posts\/3824\/revisions\/3825"}],"wp:attachment":[{"href":"https:\/\/jodilee.sacredtriskele.net\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=3824"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/jodilee.sacredtriskele.net\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=3824"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/jodilee.sacredtriskele.net\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=3824"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}