Sole with Cucumber-Tomato Salsa and Mushroom Orzo

This meal is light, healthy, filling, and simple to make all at once. The delicately-seasoned sole pairs extremely well with the crispy cucumber and juicy tomato while the savory mushrooms and herbs are perfect with orzo, the rice-shaped pasta. The meal is light on calories but still filling. It also comes together shockingly quickly, making it perfect for a weeknight.

If you are looking for a vegetarian meal, the orzo and mushrooms would make a wonderful main entree. You can always saute and add some other veggies to bulk up on the nutrient content. Or, whip up the orzo to supplement leftovers - it would be loved by nearly anybody!

Difficulty: easy
Time: 25 minutes
Cost: $21.27



Mushroom Orzo
Time: 20 minutes

Ingredients:
1 tsp olive oil
2 garlic cloves, minced
2 tbsp white wine
1 tbsp soy sauce, low sodium
1/2 tsp Thyme, dried
1/2 tsp oregano, dried
1/2 tsp black pepper
2 c mushrooms, sliced
1 c orzo, uncooked

Heat a large pan over medium-high heat. Add the olive oil, swirling to coat. Add the garlic and saute for 1 minute. Stir to keep it from burning. Add 2 tbsp water plus the white wine, soy sauce, Thyme, oregano, black pepper, and mushrooms. Saute for 10 minutes, stirring occasionally.

While the mushrooms are sauteing cook the orzo, following the directions on the box but omitting any fat. Drain and rinse.

Combine the orzo and mushroom mixture. Toss well and serve.

Servings: 4
Serving size: about 2/3 cup
Nutrition: calories 228; carbs 44g; fat 2g; protein 8g; sodium 146mg; iron 12mg

Sole with Cucumber-Tomato Salsa
Time: 15 minutes

Ingredients:
2 tsp olive oil
1 lb dover sole
1/2 tsp black pepper
2 c cherry tomatoes, halved
1 c cucumber, diced
3 tbsp fresh basil, diced
1.5 tbsp shallots, diced
1 tbsp balsamic vinegar
2 tsp lemon rind, grated

Heat a large pan over medium-high heat. Add the olive oil, swirling to coat. Add the sole. Sprinkle with 1/4 tsp black pepper. Cook for 3 minutes, then flip. Cook for another 3 minutes or until done.

While the sole is cooking put the tomatoes, cucumber, basil, shallots, balsamic vinegar, and lemon rind in a bowl. Toss well to combine evenly.

Serve the fish with the tomato-cucumber salsa on top.

Servings: 2
Serving size: 1/2 lb sole with salsa
Nutrition: calories 320; carbs 12g; fat 11g; protein 58g; sodium 132mg; iron 5mg