Fish and a movie

If you’re been a regular reader, you know my thoughts on diets…they don’t work. To lose weight, you have to change your eating behavior. Simple? For most of us, not at all. Essential? Yes.

One good place to start is to commit to eating more fish, at least two meals each week. Try this one…it’s easy, tasty and healthy.

Stuffed Sole Fillet
Serves 4

1/2C onion, finely chopped
1 clove garlic, minced
2t olive oil
salt and pepper to taste
1/3C carrot, shredded
1/3C zucchini, shredded
1/2C wild rice, cooked
2T parsley, chopped
1/8t ground pepper
4, 6oz. sole fillets
2T white wine
2t butter/oleo, melted
1T paprika, sweet
lemon wedges

Preheat your oven to 400. Prepare a shallow baking dish with nonstick spray.

In a small skillet, saute the onion and garlic in oil until tender, add carrot and zucchini, saute 2 more minutes. Add the rice, heat one more minute. Season with salt and pepper to taste. Remove from heat, stir in the parsley, set aside.

Lay the fillets out with the short end toward you. Sprinkle the wine over the fish. Spoon the veg/rice mix right down the center of each fillet, pressing down some. Roll up each fillet from the short side. Place, seam side down, in the baking dish. Brush with the melted butter, and sprinkle with the paprika.

Bake 15-17 minutes or until the fish is opaque and the stuffing is hot. Serve with lemon wedges on the side, along with a simple green salad.

Calories: 232, Sat fat: 0.73, Carbs: 21.15, Protein: 23.91

As for the movie…the creators of the powerful documentary “Food Matters” are releasing their latest work, “Hungry for Change: Your Health Is In Your Hands”.  From now until March 31st, you can get a free download of this important new work by clicking here:

Recipe: “The New Family Cookbook for People with Diabetes:

Photo: Quinn McDonald

Kent McDonald is a Certified Personal Chef, living and working in Phoenix, AZ. (c) All Rights Reserved, 2012

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