Cornmeal-Crusted Sole



Stone-ground cornmeal, which is available in natural food stores, will add texture and flavor to this simple fish dish.

2 teaspoons cornmeal, preferably stone-ground

1/4 teaspoon freshly ground black pepper

1/4 teaspoon paprika

1/8 teaspoon ground cumin

One 6-ounce sole fillet (will yield 5 ounces cooked)

Nonstick cooking spray

Juice of 1/2 lemon

In a small bowl, combine the cornmeal, black pepper, paprika, and cumin. Spray the top of the sole fillet with nonstick cooking spray and sprinkle with the cornmeal mixture. Gently pat the cornmeal mixture to help it stick.

Heat an 8-inch nonstick skillet over medium heat. Spray the skillet with the nonstick cooking spray. Carefully place the sole, cornmeal side down, in the hot skillet. Cook for 3 minutes and turn over. Cook another minute, or until fish flakes to the touch, then sprinkle with lemon juice, and serve.

Serves 1

CALORIES 180; FIBER 0g; FAT 3.5g; PROTEIN 32g; CARB 4g; SODIUM 140mg

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