DASH Friendly Peppered Sole

DASH Friendly Peppered Sole

One of the reasons that the DASH diet plan is recommended by so many physicians is the smart blending of healthy foods.  What that means is that you end up with delicious tasting meals that are created with vitamin and nutrient rich ingredients, all used while lowering your intake of saturated fats, sugars and empty carbs.  It also means that you can eat really well while still being on a diet that is designed to help you lose weight, reduce your cholesterol and lower your blood pressure.

DASH Diet Friendly Peppered Sole

What The Heck Is Sole And Why Is It In My Diet?

Sole isn’t a fish.  Rather, it is a designation for a type of flatfish, such as flounder, that lie flat on the ocean floor.  Some other types of sole can be plaice and halibut.  Quite often your supermarket will list sole on the label without designating what type of fish is actually being used.  There isn’t anything underhanded about this, all of the fish label sole are white and sweet and there usually isn’t any difference in taste and texture.

There are quite a few studies that show fish labeled sole are very good for you and are considered healthy additions to a diet.  Sole is lean and has moderate amounts of omega 3 oils, generally thought to be a healthier oil.  There are some specific sole types, such as Dover sole and black sole, but nutritionally they are very similar.  They taste great and can be a healthy part of your weight loss program.

I like this recipe because it adds some great flavor to the fish, avoiding that “fishy” taste that some people will complain about.  The texture is firm and you can add a wide variety of side dishes to compliment this entree.  If you use frozen fish make sure that you have patted dry the fillets before cooking, they tend to retain a lot of water during the freezing process.  This recipe takes only about 20 minutes to prepare and is a great DASH diet friendly dish.

DASH Diet Friendly Peppered Sole


2 tablespoons butter

2 cups sliced fresh mushrooms

2 cloves minced garlic

4 sole fillets, about 4 ounces each

1/4 teaspoon paprika

1/4 teaspoon lemon pepper

1/8 cayenne pepper

1 medium tomato, chopped

2 green onions, sliced very thin


This is a true one-pan recipe!  Bring out your favorite large skillet to make this delicious meal.

Chop the tomato and slice the onions.  Put aside in a bowl.

Melt the butter in the skillet over medium high heat.

Add the mushrooms and cook until tender, about 5 minutes.

Add the garlic and cook for about 1 minute.  Stir well.

Place the fillets on top of the mushrooms.  Don’t let the fillets overlap.

Sprinkle the fillets with the lemon pepper, cayenne and paprika.

Cover the skillet and cook until the fillets are done, about 10 minutes. The fillets should be flaky.

Turn off the heat.

Sprinkle the fillets with the tomato and the onion.  Put the cover back on let sit for a minute, just enough to warm the tomato.

A delicious recipe for peppered sole.

1 serving: 174 calories, 7g fat (4g saturated fat), 69mg cholesterol, 166mg sodium, 4g carbohydrate (2g sugars, 1g fiber), 23g protein

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