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chicken & fish mains yields 5 servings yields 5 servings hot or cold. Mustard Sauce. Serve the fish either on a bed of lettuce and drizzle with the and refrigerate. bowl, combine the sauce ingredients Cover and simmer for 15 minutes. pepper. Add the salmon, skin-side up. onion, lemon, peppercorns, salt, and and refrigerate for 1 hour. Rinse well. 4. When ready to serve, arrange the fish 3. Prepare the mustard sauce: In a small 2. In a large pot, place the water, wine, 1. Sprin

yields 6 servings yields 4 servings
STUFFED SOLE COATED CHICKEN CUTLETS WITH
VEGETABLE SAUCE
Aside from being low in calories, fish is loaded with micronutrients that are necessary for
good health. Sole is a mild-tasting fish that’s very low in calories and fat, though this dish Extra sauce will freeze well and can be used on any fish or meat.
can be prepared with any filleted fish.
4 chicken cutlets
2 pounds sole fillets (about 6 fillets) 2 eggs
Sea salt, for sprinkling 2 tablespoons oil
1 onion, diced Pinch of salt
1 stalk celery, minced 1 tablespoon garlic powder
1 carrot, diced ½ cup tapioca flour
1 tablespoon butter, oil, or water 4 tablespoons oil, for frying
1 cup cooked brown rice
1 egg VEGETABLE SAUCE
¼ cup wheat germ, oats, or kasha 4 tablespoons oil or water
2 cloves garlic, crushed 1 large onion, chopped
½ teaspoon salt 4 large cloves garlic, minced
½ cup bread crumbs or cornflake crumbs 1 green bell pepper, chopped
4 scallions, sliced, or 2 tablespoons dried parsley, for garnish 1 red bell pepper, chopped
1 stalk celery, sliced
1. Sprinkle the fillets with sea salt. Refrigerate for 1 hour. Rinse well. 1 teaspoon salt
2. In a skillet, sauté the onion, celery, and carrot in the butter, oil, or water until brown. If the veg- Ground black pepper, to taste
etables stick to the bottom of the skillet, add a small amount of water as necessary. ½ cup water
3. In a medium bowl, combine the sautéed vegetables, rice, egg, wheat germ or oats or kasha, garlic,
salt, and crumbs. 1. Cut the cutlets into serving-size pieces.
4. Preheat the oven to 350˚ F. Line a 9x13-inch baking dish. 2. In a small bowl, combine the eggs, oil, salt, and garlic powder.
5. Spread the stuffing onto the edge of each fillet and roll the fish jelly-roll style. Place seam-side 3. Pour the tapioca flour into another bowl. Dredge each cutlet in the egg mixture, then coat with the
down in the lined baking dish. tapioca flour.
6. Sprinkle the stuffed fish with the crumbs and the scallions or parsley. Bake until lightly browned, 4. In a frying pan, heat the oil or water over high heat. Sear the cutlets in the hot oil for 30 seconds,
about 15–20 minutes. turning once. Place in a baking pan lined with baking paper.
5. Preheat the oven to 375˚ F.
6. Prepare the sauce: In a frying pan, heat the oil. Sauté the onion, garlic, green and red peppers, and
celery for 40 minutes. Add the salt and pepper.
7. In a blender, blend the vegetables with the water. Spoon over the seared cutlets and bake, covered,
for 15 minutes.

292 HEALTHY EVER AFTER patties and bake for 30 minutes. lined cookie sheet. Flatten into with a melon scoop onto the the ingredients and mix well. cookie sheet with baking paper. recipe note on p. 70) (see p. 176) 3. Drop by the tablespoonful or 2. In a medium bowl, combine all 1. Preheat the oven to 400˚ F. Line a Dash of paprika ½ cup flax seeds or flax meal (see 1 tablespoon Homemade Mayonnaise 1 tomato, finely chopped Dash of cumin 1 6-ounce can tuna, well mashed or fre

293

sized patties.ng.
fry. Children will enjoy mini-
chicken mixture into patties and
VARIATION You can form the

minutes.
greased loaf pan and bake for 45
the mixture into the lined or

or kasha to absorb the moisture.
least 30 minutes to allow the oats
all the ingredients. Let stand for at

with baking paper.

granulation kasha

yields 6 patties
yields 4 servings