In a small bowl, combine salt, pepper, fennel seeds and thyme. Set aside. Trim leeks, then split lengthwise twice, leaving the root end intact. Rinse well in cold water, making sure...
– ½ teaspoon kosher salt
– ¼ teaspoon freshly ground black pepper
– ¼ teaspoon fennel seeds
– ¼ teaspoon dried thyme, crushed
– 2 medium leeks, white part only
– 3 medium green onions, white part only
– 2 medium cloves garlic, minced
– 4 sole fillets (about 4 to 6 ounces each)
– 1 tablespoon extra virgin olive oil
– Optional: 3 large basil leaves, slivered
– 1½ teaspoons flour
– ¼ cup dry white wine
– ½ cup reduced sodium and fat chicken broth
1. In a small bowl, combine salt, pepper, fennel seeds and thyme. Set aside.
2. Trim leeks, then split lengthwise twice, leaving the root end intact. Rinse well in cold water, making sure the sandy grit has been washed away. Shake off excess moisture, then slice crosswise thinly. Prepare the green onion in the same way, but cutting just once down length. Prepare garlic and set aside.
3. Fold sole fillets in half lengthwise so they’re about ½-inch thick. Set aside. Heat olive oil in a 12-inch nonstick skillet over medium heat. Add leeks and sauté 4 minutes. Then add green onions, garlic and half of spice mixture; sauté 3 minutes. Stir in half of basil if using.
4. Sprinkle onions with flour and stir 30 seconds. Add wine and broth. Simmer 4 minutes, stirring occasionally. Set fish on top of onions and sprinkle with remaining spices. Cover and simmer gently about 6 minutes, or until cooked through. Sprinkle basil on top if using and serve immediately.
Data per serving
Saturated fat 0.87g
Monounsaturated fat 2.92g
Polyunsaturated fat 0.80g
Adapted from “The South Beach Diet Cookbook” by Arthur Agatston, M.D.