10
Sole with Lemon and Capers
A quick and impressive light meal – all made in your toaster oven.
Makes 2 servings
½ pound fillet of lemon sole (or other similar white fish)
1 tablespoon extra virgin olive oil
juice of ½ of a medium lemon (about 1 to 1½ tablespoons)
½ teaspoon grated lemon zest
¼ teaspoon sea or kosher salt
pinch freshly ground black pepper
2 garlic cloves, smashed
½ cup halved grape tomatoes
2 tablespoons drained capers
chopped parsley, for garnish
1. Preheat the Toaster Oven set to Bake at 400°F with the rack in position C.
Line baking tray with aluminum foil.
2. Rinse and pat the fish dry. Drizzle with the olive oil, lemon juice, zest, salt
and pepper.
3. Place the seasoned fish on the baking pan, and then scatter the garlic,
tomatoes and capers around it.
4. Bake until the fish is just cooked through, about 8 to 10 minutes, depending
on the thickness of the fish. (Fish will be opaque and flake easily with fork.)
5. Remove, garnish with parsleyand serve immediately.
Nutritional information per serving:
Calories 156 (53% from fat) • carb. 4g • pro. 15g • fat 9g • sat. fat 2g
• chol. 31mg • sod. 735mg • calc. 38mg • fiber 1g
Baked Pork Chops with Hot Cherry Peppers
If spicy is not your thing, buy sweet cherry peppers instead of the hot variety.
You will still have that great vinegar tang, without the heat.
Makes 2 servings
2 pork chops (each 1½-inches thick)
1 tablespoon vegetable oil
1 teaspoon sea or kosher salt
1 teaspoon freshly ground black pepper
3 ounces hot cherry peppers (about 2 to 4 peppers), halved
2 to 3 garlic cloves, smashed
1 small onion, cut into ½-inch pieces
1. Preheat the Toaster Oven set to Bake at 375°F with the rack in position B.
Line the baking tray with foil.
2. Pat chops dry with paper towels. Rub chops evenly with the oil, salt and
pepper. Lay the chops on the lined tray; surround with the cherry peppers,
garlic and onion.
3. Bake for 20 to 25 minutes or until internal temperature is 145°F.
Nutritional information per serving:
Calories 292 (42% from fat) • carb. 8g • pro. 35g • fat 14g • sat. fat 3g
• chol. 76mg • sod. 1146mg • calc. 35mg • fiber 3g
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