I am trying to cook more fish in my household. I totally recommend the book, 'Japanese women don't get old or fat'. In it she talks about the benefits of the Japanese diet and eating fish several times a week. Japanese people have the world’s highest expectancy, with men living to be 78 and women’s average 85. Even though there are high levels of pollution, stress, smoking and drinking, they still outlive the rest of the world. Why is this? If you’ve lived for any length of time in Japan, you know that it’s all about the diet. The Japanese diet has changed in recent years, but it’s still among the healthiest in the world, and one of these reasons - is the amount of fish consumed. So what better reason than to try my dover sole recipe.
This recipe is for Dover sole, spinach & kale with vegetable rice topped with toasted pine nuts.
Dover sole:
In a large frying pan melt a tbsp of butter, add 2 fillets of fish (I used Dover sole, but cod, plaice, haddock and salmon would be nice too). After a few mins add some seasoning, I used a sprinkle of fish seasoning, but some lemon or lime zest and juice would work well too. It's cooked when white fish is white and not opaque, about 8-10 mins. Serve with some toasted pine nuts
Vegetable rice
In a frying pan, add a little olive oil - about a tbsp, when hot, add some veg, what ever you may have hiding in the freezer or fridge. I used some frozen stir fry veg and some frozen mixed veg - of peas, sweetcorn, chopped green beans and carrots. Frozen veg is great to keep for a simple and quick supper like this.
Stir until cooked, add some cooked rice, you can add a beaten egg if you wish, add a little light soy sauce. A sprinkle of chopped spring onion would finish it off nicely.
Kale & spinach
In a large saucepan add a little olive oil and a clove of chopped garlic, add some chopped kale and a large handful of baby spinach. Put the lid on for a few mins until wilted. Turn off the heat.
Enjoy
Check out: japanese-diet
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