For Love of B Vitamins: Wild Sole Picatta

Recently someone close to me experienced some alarming health issues. She contacted me the same day I received a similar request from my sister, for my nephew. The overlapping recommendation I gave them? Eat foods high in B vitamins, among other specific food as medicine tips. Photo from Natural Health Magazine My favorite secret ingredient, nutritional yeast, happens to be power-packed with folic acid (also known as vitamin b9). Check out a simple recipe here and why it’s not just for dusting on popcorn! Also high in vitamin b9: dark leafy greens, which of course are a seasonal food nearly all seasons of the year! Check out other seasonal foods high in B vitamins. Another favorite that happens to be on my menus this week? Wild sole. A low mercury, safely caught fish option for your weekly table. Photo courtesy of Simple Recipes. For Kathleen and Kristy, and all of you seeking to feel better in your body by what delicious foods you cook with and eat, this recipe is for you.
Wild Sole Piccata Style
Yields: 4 Servings
  • 2 lb. wild sole (petrale or dover)
  • ¾ cup rice flour (or almond meal for a paleo entree)
  • ⅓ cup nutritional yeast (our start ingredient here!)
  • ½ t. salt
(plus more to taste)
  • ½ t. freshly ground black pepper
  • ¼ cup olive oil
  • ¼ cup coconut oil
  • ¼  cup dry white wine (or stock for a paleo version)
  • ¼ cup fresh lemon juice
  • ¼ cup capers in brine, drained
  • ½ cup fresh parsley, chopped
  1. Add the nutritional yeast, salt and pepper to flour to mix. Spread the mixture on a large plate.
  2. Rinse the sole in water and shake off the excess. Dredge the sole (or chicken) in the flour mixture, gently pressing the mixture onto the fish/chicken.
  3. Heat a large skillet over medium high heat. Add the olive oil and 2 tablespoons of coconut oil. Once the oil is hot and melted, place two to three prepared sole in the pan – do not over crowd! Cook for 2-3 minutes or until they are well browned. Flip and cook for 3 minutes on the other side. Remove cooked sole to a serving dish and cover with foil to keep warm. You can also place the plate in a warm oven. Repeat procedure with the remaining pieces.
  4. Add the wine or stock and mustard to the pan. Scrape the pan to incorporate all the browned bits of flour. Add the capers and parsley and cook 2 minutes. It should be the consistency of light syrup. Stir in the remaining coconut or olive oil, until melted. Pour the sauce over the fish and serve.

This recipe is naturally gluten free, dairy free, and is paleo friendly! Eat to feel good. This truly is food your body loves.


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