What's For Dinner, August 12, 2009

Sorry about posting this so late, but it's been a crazy week. I had to miss class last week to attend a funeral out of town.

Block 1:
L-Step (1-4)
Across the top, no taps (5-8)
Knee Straddle x 2 (9-16)
3 repeater exit (17-24)
Revolving door (25-32)

Block 2:
Up and lunge x 6 (1-16)
Side leg straddle, side leg exit (17-24)
Curtsy Curtsy (25-32)

Sautéed Sole with Browned Butter and Capers

Yield
4 servings (serving size: 1 fillet and about 1 tablespoon sauce)

Ingredients
4 (6-ounce) sole fillets
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper, divided
Cooking spray
3 tablespoons butter
2 tablespoons minced shallots
1 tablespoon drained capers
2 teaspoons fresh lemon juice


Preparation
1. Sprinkle fish evenly with salt and 1/8 teaspoon pepper. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add 2 fillets to pan; sauté 1 1/2 minutes or until browned. Carefully turn fillets; sauté 1 1/2 minutes or until fish flakes easily when tested with a fork or until desired degree of doneness. Place fillets on a plate; keep warm. Repeat procedure with cooking spray and remaining fillets.

2. Melt butter in pan; cook 2 minutes or just until lightly browned. Add shallots to butter; sauté 45 seconds, stirring frequently. Remove from heat; stir in remaining 1/8 teaspoon pepper, capers, and fresh lemon juice. Serve with fish.



Nutritional Information
Calories:279 Fat:11.2g (sat 6g,mono 2.7g,poly 1.4g) Protein:41.4g Carbohydrate:1.3g Fiber:0.2g Cholesterol:138mg Iron:0.7mg Sodium:451mg Calcium:37mg