Simple Sole & Rainbow Vegetables

[Worker Bee]

Serves 4



When buying fresh sole, look for firm white flesh with a mild ocean smell. If frozen, the fish should be odor-free, tightly wrapped in an undamaged moisture-proof package, and free of any icy, dark, or dry spots.




3 Tbsp. Dried bread crumbs
1 tsp. Parmesan cheese, finely grated
1 tsp. Chopped fresh flat-leaf parsley
1 tsp. Chopped fresh oregano
Juice of 1/2 lemon
1/4 cup Dry white wine
4 Four ounce sole fillets, rinsed in cold water and patted dry
Vegetable ooking spray


Heat oven to 400 degrees. In a small bowl, combine bread crumbs,
Pamesan, parsley, and oregano; set aside.

Spray a 9-by-13-inch baking dish with cooking spray. Place fish in one layer in baking dish. Add lemon juice and wine. Sprinkle bread crumbs evenly over fish.

Bake until fish is opaque, 8 to 10 minutes. Serve immediately.


Rainbow Vegetables


4 cups Chicken stock or low-sodium canned chicken broth,
skimmed of fat
3 cups Broccoli florets (one large stock)
3 cups Cauliflower florets (1/2 large head)
3 large button mushroom, sliced
1 large carrot, shredded
1 medium red pepper, seeded and cut into 1/8-inch
thick slices
1 14-ounce can baby corn, drained
freshly grated Parmesan cheese for garnish

In a 10-inch skillet, bring broth to a boil over high heat. Add broccoli,cauliflower, mushrooms, carrot, red pepper, and corn.Reduce to a boil. Reduce to a simmer, cover, and cook until brightly colored and tender, about 10 minutes.

Strain, reserve liquid, and transfer vegetables to a serving bowl.Sprinkle with cheese. serve immediately.