The
Corvallis Carrot Organic Meal Prep
The
Corvallis Carrot Organic Meal Prep
What you'll be getting:
Sole with Lemon Caper Sauce, Veggies and Quinoa
Per Serving:
5 oz Dover sole
125 g veggies (zucchini, cauliflower, leeks, cabbage, eggplant, radicchio, tossed with lemon juice, salt, pepper and a little oil)
3/4 c fully cooked quinoa (cooked with olive oil, fines herbes, salt, pepper and nutritional yeast)
1/4 c lemon caper sauce (lemon juice, capers, Italian parsley, olive oil, leeks, nutritional yeast, salt, and pepper)
Equipment needed:
1-2 pans, with a lid, that will fit the fish and veggies
Start heating up your pan, once hot, add your veggies. If you place a lid on top the cauliflower will begin to steam and will cook faster. If you have 3-4 servings you will want to split the veggies into 2 pans so they do not get crowded. You can also cook the veggies in one pan and the fish in another, but you will need to add oil to the pan if you choose to cook the fish alone.
Once veggies are tender, push them to the edge of the pan and place the fish in the center.
Cook until the veggies are tender and have some color.
Drizzle half of the oil over top of the fish and place a lid on the pan. Turn the heat off of the stove but keep the pan on the warm burner and set a timer for 5 minutes.
Check the fish after 5 minutes, sole is cooked when its flesh turns from translucent to completely opaque and flakes easily with a fork at the thickest part. If it needs a little longer you can place the lid back on the pan and let it steam for another minute or 2. Once the fish has cooked completely you can warm up the quinoa and plate everything up. From start to finish this dinner takes less than 15 minutes. Enjoy!
