Dinner / May 2, 2023

Blackened Sole with Rice and Vegetables

Blackened Sole with Rice and Vegetables

Sole is a light, flaky fish, very similar to flounder (feel free to sub if you can't find sole). It's very mild and not fishy. It takes on the flavors of seasonings really well because of that. This homemade (don't use store bought) blackened seasoning is not spicy at all, it just adds a nice smokiness to the fish. I like to cook the tomatoes and smash them so they almost make a paste. The cauliflower gets a nice texture as it caramelizes in the pan. Turmeric is an earthy spice. It has lots of nutritional and medicinal benefits. All of the benefits of turmeric (and it's bioavailability) are made available with a fat (in this case olive oil) and black pepper. The pesto adds a nice freshness and acidity. The almonds add texture. It's "just right."

5 from 1 vote

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Prep Time 10

Cook Time 15

Total Time 25

Course Dinner

Cuisine American

Servings 2

Equipment

medium sauce pot
large saute pan
collander
small bowl

Ingredients

1/2 cup organic basmati rice
12 oz wild sole (or flounder)
1 tsp ground turmeric
1 tsp garlic powder
1/2 tsp sweet paprika
1/2 tsp onion powder
1/4 tsp dried thyme
1/4 tsp dried oregano crushed
1/2 head organic cauliflower
1/4 lbs organic grape tomatoes
1/4 cup my pesto recipe see below
1/4 cup almonds (or cashews)
kosher salt (Diamond Crystal) https://amzn.to/3ZRuGXG **
fresh cracked black pepper
organic olive oil

Instructions

Make your rice according to your package instructions. Make sure you rinse the rice well before you place it in the pot. Also, make sure you place a tbs of olive oil in with it as well as a 1/2 tsp of kosher salt.
In a small bowl combine the garlic powder, paprika, onion powder, thyme and oregano.
Cut the tomatoes in 1/2 and chop the cauliflower into small (1/2 inch) pieces.
In a large dry pan, place the almonds (or cashews) and lightly toast for a few minutes over medium heat. Remove and set aside.
In the same pan, over medium heat, add a tbs of olive oil, add the tomatoes and and cauliflower. Add a pinch of salt, a few grinds of cracked black pepper and the turmeric. Mix to combine. Cook, stirring occasionally until the vegetables have softened.
Meanwhile, season the fish on both sides with the seasoning mixture and 1/4 tsp kosher salt and several grinds of cracked black pepper.
Move the veggies to one side of the pan, add another tbs of olive oil, add the fish and cook undisturbed for 4 minutes. Flip and cook for another 2 minutes.
To plate, divide the rice between the two bowls, add the veggie mixture, place the fish on top, a tbs of my pesto (https://zahavalox.com/organic-pesto-sauce/), and top with the almonds. Note if the blackened seasoning stuck to the pan, with the pan on, add 1/4 cup of water to lift the seasoning off the pan. Add that on top of the fish. Don't leave flavor in the pan!

Notes

** Amazon Affiliate- I may receive compensation.

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2 Comments

Mamta
May 12, 2023 at 9:30 pm
Reply

Healthy and yum! 😋
1. Zahavalox
  May 17, 2023 at 5:58 pm
  Reply
  
  <3 thank you!

Providing recipes that are "just right!"

Blackened Sole with Rice and Vegetables