Good for Your Sole

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Ingredients:

  • 3 Flounder-Sole Fillets
  • Kosher Salt
  • Ground Pepper
  • Garlic Powder
  • Fresh Lemon Juice and Slices
  • Spray Canola Oil
  • EVOO (optional)

Step 1

Pre-heat your oven to 450 degrees. Grease a baking dish with a splash or two of EVOO or spray canola oil. Sprinkle a little salt and pepper where the fish will be placed. This will keep the fish from sticking. Other oils also work, but olive oil adds a little extra flavor to the dish. 

Step 2

Place the sole fillets in the baking dish in a single layer. Drizzle a little olive oil or spray canola oil over your founder sole fillets.

Step 3

Add a squeeze or two of fresh lemon juice over your flounder sole fillets. Add a sprinkle of salt, pepper and garlic powder as well. 

Step 4

Place your sliced fresh lemon slices around your flounder, this way the juices from the fish and lemon come together.

Step 5

Bake the flounder sole fillets at 450 degrees for approximately 10-20 minutes, depending on the thickest part of the fillet. Overcooking your sole will make it dry, so check the fillets frequently as they cook.

Pro Tip: Over-working your SOUL will make your body and mind dry. Make sure you don't overcook your soul or your sole.

*Enjoy your flounder with my Core Strength Spinach

Core Strength Spinach

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Ingredients:

  • 1 Container or Package of Pre-Washed Organic Spinach
  • 1 Sliced Red Pepper
  • 1 Sliced Yellow Pepper
  • 1 Thinly Sliced Yellow Squash
  • 3 Cloves of Garlic (minced or sliced)
  • 1 Small Yellow Onion, Sliced
  • 2 Tbsp of Coconut Oil
  • Kosher Salt to Taste
  • Ground Pepper to Taste
  • Fresh Lemon Juice (about half of a lemon)

Step 1

Melt your 2 tablespoons of coconut oil in your large, pre-heated pan.

Step 2

Add your garlic, onions, salt and pepper to the melted coconut oil. Cook just enough so that the garlic puffs up and your onions start to become a little translucent. You may want to do this on a low-medium flame. 

Step 3

Add your sliced peppers and squash to the sauté party. Mix together and cook evenly until the crunch is cooked out of the peppers.

Step 4

It is time to add your Core-Strength Spinach to the veggie party. Mix your spinach and veggie friends all together until the spinach starts to cook down a tad. 

Step 5

Add your fresh lemon juice to the entire party. You will hear the noise turn up a notch. Cover with a lid for 1-2 minutes. This allows the steam that was created by your fresh lemon juice to cook down your spinach and it allows your other veggies to finish their workout. 

Step 6

Season with salt and pepper, and toss again. Serve warm or store in a glass meal prep container and head over to my Post-Meal Calorie Clean Up Before The Dishes.

Never Over Train Your Asparagus

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Ingredients:

  • 1-2 Bunches of Asparagus (ends trimmed and shaved)
  • Coarse Salt
  • Ground Pepper
  • Good EVOO or Spray Canola Oil
  • Sprinkle of Garlic Powder
  • Sprinkle of Onion Powder
  • Fresh Squeezed Lemon Juice

Step 1

Pre-heat oven to 400 degrees. 

Step 2

Trim the tough ends of the asparagus and, if they're thick, peel them.

Step 3

Place the asparagus on a baking sheet, drizzle with EVOO or spray canola oil, then toss to coat the asparagus completely. 

Step 4

Spread out the asparagus, soldier-like, on your lined baking sheet. Lightly sprinkle salt, pepper, garlic powder and onion powder all over your asparagus.

Step 5

 Roast the asparagus for about 10-12 minutes. Drizzle with fresh lemon juice and serve or let cool before storing in a tight glass container.

Pro Tip: You never want to "over train" your asparagus. I would even suggest cutting the cooking time in half when using asparagus in meal prep. Over training your asparagus will lead to a very mushy, untoned veggie which will lead your tastebuds to that forbidden snack pantry and have you sprinting back to my mise en exercise.