A Light and Healthy Dinner

by jerseygirl on September 3, 2008 · 33 comments

I can’t believe tomorrow is the first day of school. My youngest will be going into first grade which means I will have the whole day free. I already have hundreds of projects planned. I vowed I would clean out all the closets, organize photo albums, enter more recipe contests, read more books, do some volunteering at school and redecorate some rooms. I might also look for a job. I would gladly take a job hosting my own cooking show, having my own weekly food column or being a dessert tester. If anyone would like to give me an opportunity like this, please send me an email. Well, maybe not a dessert tester. I really need to eat healthier.

Speaking of eating healthier, I made this light but delicious fish for dinner. It really did rid the skunk smell in my house. I am only kidding. In case you are a new reader, my dog was sprayed by a skunk last week but she has been groomed and smells a lot nicer. Actually, the house did not smell like fish at all. The lemon and Parmesan in the crust made the fish smell good. I make this dinner when I need something quick and healthy. It is easy and it cooks in under 30 minutes. The husband is not a big fish eater but doesn’t mind eating this. I used Dover sole but another white fish such as flounder or tilapia could be used. It was a good meal to officially end the summer with!

Parmesan and Lemon Crusted Dover Sole with Spinach
1 – 6 oz bag baby spinach
1 TBS olive oil
1/4 tsp garlic salt
1 1/4 lbs Dover Sole fillets
1/2 cup panko bread crumbs
1/2 tsp garlic powder
the zest of one lemon
3 TBS grated Parmesan cheese
2 TBS fresh chopped parsley
black pepper to taste
lemon slices and parsley, for garnish
Preheat oven to 350 degrees. Toss the spinach with the oil and garlic salt. Put the spinach on the bottom of an 13×9 glass baking dish. Layer the fish fillets on top. In a small bowl, mix together the bread crumbs, garlic powder, lemon zest, Parmesan cheese, parsley and pepper. Sprinkle over the fish. Bake for 20 minutes. Put the oven on broil for 2 more minutes so top of fish turns golden. Before serving, garnish with lemon and parsley.

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{ 33 comments… read them below or add one }

Prudy September 3, 2008 at 11:39 pm

What a gorgeous way to eat well. I love lemony fish.


Rosie September 4, 2008 at 1:09 am

Your lemon sole really looks so delicious!

Best wishes on your youngest into first grade 🙂

Rosie x


Deborah, Site Administrator September 4, 2008 at 2:21 am

My kids are back to school too. Youngest is in second grade. You’ll be shocked at how fast your “free” day goes. I’m still looking for that cooking show offer too. 😉 Thanks for this recipe, I need to start working more fish into my diet. This one looks great.


Pam September 4, 2008 at 2:23 am

I love using parmesan on my fish too. It gives it a rich and slightly salty flavor. Looks tasty.


Clumbsy Cookie September 4, 2008 at 4:55 am

So many projects! I think if you find a dessert tester job that would be awesome, lol!
Good luck to your kid going to 1st grade, such an important step!
The fish looks delicious, anything with a crust and I’m happy!


kittie September 4, 2008 at 5:15 am

This is a beautiful way to enjoy sole!

If you find that foodie job, ask if they have a vacancy for me too 😉


EAT! September 4, 2008 at 6:50 am

I saw some dover sole at Trader Joe’s yesterday. I’ll have to pick some up and give your recipe a try. We eat a lot of salmon and I’m trying to get the kids to try other fishes.


Beth September 4, 2008 at 7:05 am

This looks great. Bet you’re looking forward to all that time you’ll have now!


Debbie September 4, 2008 at 7:23 am

Sounds like a tasty fish dinner. I love spinach too!


Dee September 4, 2008 at 7:34 am

I like the idea of the parmesan crust. It’s been waaay too long since I’ve cooked fish.


Adam September 4, 2008 at 8:00 am

Mmm that looks delicious Lisa. I love the sliced lemon with the Parm cheese, very nice combo.

So with all the kids off to school, I bet you are excited to have the house to yourself. Turn on some good music and relax 🙂


Leslie September 4, 2008 at 8:02 am

Lovely! I love fish! Too bad everyone else hates it around me!
That was funny what you commented on my blog…Oh I am sure when my kids “I’m too sexy” song it will get stuck in their heads, and they wont stop !LOL


Stacey Snacks September 4, 2008 at 8:29 am

Where are you buying DOVER sole? It is SO expensive, like $21. lb. in my fish market. I buy the regular filet of sole. I am not that much of a sport!
Happy 1st day of school! Glad I could sleep in today! Have a 9 a.m. appt though. ugh.


Jenny September 4, 2008 at 9:45 am

Ah, first day of school is so exciting. This is a perfect light and healthy dish, very nice!


Veronica September 4, 2008 at 9:48 am

Your fish sounds fabulous! My youngest just started 7th grade (yikes, I’m old) and I still haven’t gotten all the closets cleaned yet!


Maria September 4, 2008 at 11:01 am

What a great healthy dish! We love fish at our house and this recipe looks super tasty!


Haley September 4, 2008 at 11:26 am

What a delicious looking fish! I love anything with parmesan!

We’d like to invite you to participate in our September apple and peach recipe contest (the recipe can be sweet or savory). All competitors will be eligible to win one of three prizes :)! Please email me, haleyglasco@gmail.com, if you’re interested. Feel free to check out our blog for more details: http://blog.keyingredient.com/2008/08/29/september-kick-contest/

Thanks :),
KI Blogger


Sharon September 4, 2008 at 1:43 pm

This sounds like my kind of dinner! Enjoy your new free time, though I suppose it won’t really be free as it sounds like you’ve got your hands full!


Mary Ann September 4, 2008 at 3:29 pm

This looks so good. Awhile back I was making sure that we ate fish at least once a week. Looks like I am going to have to throw this one into the menu!


Grace September 4, 2008 at 4:07 pm

good luck meeting all your goals! i tend to set lots of really ambitious goals for myself, and when they’re not as easy as i expect them to be, they slowly disappear one by one. 🙂
meanwhile, you could crust a brick with that combo and make it tolerable to eat. 🙂


Dawn September 4, 2008 at 4:34 pm

I love making dishes with sole; so easy to change things up a bit.
This looks so tasty, and much lighter than those you see in restaurants.


Elle September 4, 2008 at 5:07 pm

Sorry about the dog, hehe. The fish looks fantastic!


JennDZ - The Leftover Queen September 4, 2008 at 5:29 pm

Looks yummy! Don’t you love when yummy and healthy go together? 🙂


Jan September 4, 2008 at 8:23 pm

It sounds like you’re going to be busy. Good luck with all your plans.

That fish looks and sounds delish.


Leslie September 4, 2008 at 9:32 pm

Lisa..in your response to your comment on my slow cooker! Yep..mine was exactly 14 years old when It took a dump! Thats why I dodnt mind spending a bit of money on this one..I know I will have it for ages!!!


~Priscilla~ September 4, 2008 at 10:35 pm

yummy, this looks so good.


giz September 5, 2008 at 5:15 am

This is a great recipe packed with lots of good stuff without being heavy on the fishy flavours. Love it.


hot garlic September 5, 2008 at 5:57 am

Yum! This looks nice and healthy but like you wouldn’t miss the fat and calories one bit!


Aggie September 5, 2008 at 10:38 am

Oh Lisa, this looks so delicious! I can’t wait to try this when I get back from my trip. I’ll be on a serious health kick then…I know I’ll be eating good when I’m away!


Paula September 6, 2008 at 12:59 am

My oldest girl recently discovered that she loves sole! This will be a great recipe for me to try. How was your youngest’s first day? How were you with your youngest gone all day?


Jeff September 8, 2008 at 10:27 am

Evil skunks! Happy to hear the dog is smelling better. I have hit the buggers before with the truck and that was enough to make eyes water so I could not imagine being sprayed with one.

Everything looks and sounds beautiful in that dish!


Daisy Blue September 8, 2008 at 11:01 am

This dish looks delicious! Looking forward to trying it…thanks for sharing!


candace September 17, 2008 at 4:17 am

I tried this recipe tonight and it was great! I used tilapia and it was nice and mild- also the flavor of the spinich was wonderful. Next time I will double the spinich, as there wasn’t enough for us. As a compliment to you, my husband went back for seconds, which is rare!! And my 7 year old finished off the pan complaining that I didn’t make enough. THANKS for a quick, easy, healthy and delicious meal! (I LOVE your blog.) 🙂


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