Recipe: Cornmeal-crusted Sole

Dr. Steven A. Schnur's new book The Reality Diet, is filled with excellent recipes that the entire family will enjoy. Try this Cornmeal-Crusted Sole and you'll have a sure hit on your hands.

Cornmeal-Crusted Sole
Stone-ground cornmeal, which is available in natural food stores, will add texture and flavor to this simple fish dish.

2 teaspoons cornmeal, preferably stone-ground
1/4 teaspoon freshly ground black pepper
1/4 teaspoon paprika
1/8 teaspoon ground cumin
One 6-ounce sole fillet (will yield 5 ounces cooked)
Nonstick cooking spray
Juice of 1/2 lemon

In a small bowl, combine the cornmeal, black pepper, paprika, and cumin. Spray the top of the sole fillet with nonstick cooking spray and sprinkle with the cornmeal mixture. Gently pat the cornmeal mixture to help it stick.

Heat an 8-inch nonstick skillet over medium heat. Spray the skillet with the nonstick cooking spray. Carefully place the sole, cornmeal side down, in the hot skillet. Cook for 3 minutes and turn over. Cook another minute, or until fish flakes to the touch, then sprinkle with lemon juice, and serve.

Serves 1

CALORIES 180; FIBER 0g; FAT 3.5g; PROTEIN 32g; CARB 4g; SODIUM 140mg

Want more great recipes? Flexible and forgiving, The Reality Diet is for real people living in the real world. With eight weeks of mouthwatering menus, more than 200 quick and easy recipes, tips for eating in restaurants and navigating holidays, as well as an effective exercise program, The Reality Diet is both a comprehensive weight-loss plan and a blueprint for lifelong health.

The reality is that extreme diets that promise instant results just don’t work. For one thing, you lose muscle and water, but little fat, and may seriously jeopardize your health in the process. For another, restricting certain foods and food groups deprives your body of essential nutrients. In the end, the faster the pounds come off, the faster they pile back on.

The Reality Diet is not low carb, low fat, or high protein. Instead it is rich in a wide variety of foods that are high in one key fat-fighting ingredientâ€"fiber. Not only does fiber stop hunger, it also significantly lowers the risk of heart disease, diabetes, and a host of other illnesses.

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About The Author, Steven Schnur, M.d. -
Dr. Steven A. Schnur is a board-certified internist and cardiologist who has been in private practice for more than 15 years. He is committed to helping patient achieve lasting weight loss through a high fiber diet.