Saturday, January 25, 2014

Sole and Bay Scallops Italiano

I've been trying to eat healthy after all the holiday's indulgence. The simple dinner I came up with tonight is only 314 calories a serving. With a side of couscous makes a total calorie dinner at 604, not too shabby!!! Here is what I did. It only took 20 minutes or so to put this meal together. 
for the baked fish:
1lb of flounder or sole
1/4 lb of bay scallops
20-30 grape tomatoes sliced
3/4 cup of sliced black olives sliced
2 tablespoons of capers in vinegar
2 tablespoons of chopped shallots
3 tablespoons of olive oil
a splash of white wine 
a squeeze of fresh lemon juice
a sprinkle of fresh parsley
salt and pepper to taste
Just layer all the ingredients, first fish, season with salt and pepper, next the tomatoes, olives, capers, shallots  and parsley. Drizzle with oil and re season. Set aside if needed, just before you put it in the oven add wine and lemon. Bake at 375 for 30-40 minutes.
for the couscous:
1 cup of tri color Israeli couscous
1 1/4 cups of water
1 tablespoon of butter
1 tablespoon of grated parmesane 
salt and pepper to taste
bring the water, butter, salt and pepper to a boil add the couscous and simmer until all the liquid is evaporated. Toss with parsley and cheese.
*you can use any fish of your choice it will all work perfectly!!
** any starch will work good too!!
***a nice salad and a good white wine makes a perfect Saturday night dinner!!!!

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