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Links to this week's
Menu and Recipes

   Menu
   Day 1
   Day 2
   Day 3
   Day 4
   Day 5
   Day 6
   Shopping List


sole with capers
Sautéed Sole with Browned Butter and Capers

barley fets
Barley with Feta and
Greek Olives

asparagus lemon
Asparagus with Lemon Sauce

 

Menu Plan for the week of March 29, 2013: Day 1 Recipes

Sautéed Sole with Browned Butter and Capers
Barley with Feta and Black Olives
Asparagus with Lemon Sauce

Cooking time:  25 minutes for menu          Cooking schedule: see below for instructions

    With quick-cooking barley this dinner goes together in a snap. The fish is cooked at the last minute.

Sautéed Sole with Browned Butter and Capers                         Time: 10 minutes
   
Sole is a delicate fish with a mild flavor that pairs well with lemon and capers.  It's normally served with the tail and bones intact: just skinned and cleaned but not filleted. They cook very fast and if you are not careful when you take them by the tail to turn them over the skeleton will come away in your hand.  The flesh comes away easily with a fork to eat.  Or, even better, buy them skinned and filleted.

2 whole sole or 4 filets, 10oz (300gr) total   ask your fishmonger to clean and skin them
1/3 cup flour
1 tsp paprika
4 tbs butter
1/4 cup capers
1 tbs fresh lemon juice
2 tbs white wine
1 lemon, quartered

Put the flour and paprika on a plate large enough for the fish to fit.  Mix with a fork until combined.  Over medium-high heat melt the butter in a nonstick skillet large enough to hold both fish.  Rinse fish and pat dry.  When butter is sizzling dip both sides of fish (hold it by the tail) in flour and add to pan.  Sauté 1 - 2 minutes on each side depending on size of fish.   When lightly browned and done remove to plates.  Add capers, wine and lemon juice to skillet.  Quickly stir, loosening and browned bits.  Pour over each fish.  Serve with 2 lemon quarters to squeeze over top.

Note 1:  You can cook them slightly underdone, to this point, then put them on a platter, cover them loosely with foil and put in a 200F (100C) oven to keep warm.

Note 2: If you get sole filets, they will cook even faster.  Use a long spatula to turn them carefully.

Barley with Feta, Greek Olives and Browned Shallots                    Time:    25 minutes
     Barley is a healthy alternative to rice.  With the feta, shallots and olives, this is a flavorful side dish.

1/2 cup quick-cooking barley
1 cup (8oz, 240ml) chicken broth
2 shallots
2oz (60gr) feta cheese
1/4 cup Greek, dry-cured black olives
2 tsp olive oil

Cook barley in stock until tender and stock is absorbed, about 15 minutes.
While it cooks: Slice shallots. Heat oil in a medium skillet over medium heat.  Add shallots and sauté until tender and starting to brown.  Reduce heat and let brown slowly until barley is done.  Cut feta into small cubes.  Pit and chop olives.  When barley is done, add shallots, feta and olives.  Stir well to combine and serve.

Asparagus with Lemon Sauce                           Preparation and cooking time: 15 minutes
     The Lemon Sauce is surprisingly similar in taste and consistency to Hollandaise.... Needless to say, much lower in fat and calories.   Lay white asparagus on the counter while peeling to prevent them from breaking. 

10oz (300gr) asparagus, green or white
Lemon Sauce

Snap off ends of asparagus. If white use vegetable peeler and peel the bottom half of stalk. Put into a skillet big enough to hold them without cutting, add water to cover bottom by 1/4 inch, cover and bring to boil. Lower heat and cook just until done, 6 - 8 minutes, longer for white. When done drain and put into a serving dish, drizzle with Lemon Sauce and serve, hot or cold.

Lemon Sauce

3 tbs plain yogurt
2 tbs fresh lemon juice
2 tsp Dijon-style mustard
1 tbs good olive oil

Whisk together yogurt, lemon juice and mustard. Drizzle in oil, whisking. 

Cooking Schedule: 25 minutes for menu
Assemble all ingredients and utensils
Utensils: measuring cups, spoons, knives,
2 medium skillets, one lid, large skillet, small
saucepan with lid, plate

Cook barley
Slice shallots, sauté
Trim asparagus, peel if needed
Put asparagus in skillet with water, set aside
Combine flour, paprika on plate
Squeeze lemon for juice, quarter lemon for serving
Mind the shallots
Make lemon sauce

Cube feta if needed
Cut black olives
Start to cook asparagus
Prepare fish, dip in flour, set to side of plate
Heat oil for fish, add fish, fry
Add shallots, olives to barley, stir well
Turn fish
Add feta to barley, stir gently
Remove fish to platter
Add capers, lemon, wine to skillet, stir
Pour caper sauce over fish
Remove asparagus to plate, spoon lemon sauce over
Serve