Crispy, fatty chicken skins are the secret to this dinner dish. Accenting your plates with just a few fatty crisps gives this Broiled Lemon Sole an energy boost. For this seafood selection, the crisps help harmonize the sole and Swiss chard flavors to perfection.
Broiled Lemon Sole Filet with Feta Cheese Crumble
- 1 1/2 pounds sole filets, room temperature
- 2 cups Swiss chard, washed and chopped
- 1/2 chicken skin, whole
- 1 lemon
- 1 1/2 cloves garlic, minced
- 1 cup feta cheese, crumbled
- 1 teaspoon flax seeds
- 2 tablespoons mayonnaise, full-fat
- 1/2 tablespoon butter
- 1/2 tablespoon olive oil
- 1 teaspoon cocoa butter
- 2 dashes garlic powder
- 1 teaspoon parsley, finely chopped
- 1 dash paprika
- 1 dash sea salt (optional)
- 1 dash pepper
- Sole: high in protein, selenium, and vitamin B12 and low in fat and calories.
- Swiss chard: high in antioxidants for healthy brain function, digestion, and bone, eye, and heart health.
- Chicken skin: is full of heart-healthy unsaturated fats and adds tons of yummy flavor.
- Lemon: can help keep you hydrated and prevent kidney stones.
- Garlic and garlic powder: active compounds in garlic and garlic powder can help lower blood pressure.
- Feta cheese: is made from sheep or goat milk and is a great option for those who are allergic to other types of cheese.
- Flax seeds: ALA in flax seeds can help stop bad cholesterol from clogging your arteries.
- Mayonnaise: when consumed in moderation, mayonnaise can be a good source of healthy fats, vitamins, and minerals.
- Butter: grass-fed butter contains short- and medium-chain fatty acids for energy and appetite suppression.
- Olive oil: among the many health benefits of olive oil is the prevention of gallstone formation. Who knew?
- Cocoa butter: gives you similar health benefits to those of dark chocolate...antioxidants, heart-healthy nutrients, and more!
- Parsley and paprika: help eliminate toxins and support digestive and kidney health.
- Preheat conventional oven to 375 degrees Fahrenheit.
- Rinse lemon, remove 4 slices from the center, de-seed, and set aside. Squeeze lemon juice into a small container and remove seeds. Evenly sprinkle lemon over rinsed sole filets (both sides). Season filets with paprika, 1 dash garlic powder, salt, and pepper.
- In a large skillet over medium-high heat, melt butter and mix with olive oil. Mix in 1 clove minced garlic, most (not all) of the parsley, and mayonnaise. Sauté seasoned filets in mixture for 1 to 2 minutes. Evenly pour feta cheese crumbles over filets. Place 4 lemon slices over filets and crumbles, then place the skillet in the oven.
- After 6 to 10 minutes, use a spoon to gather residual juices from the skillet and pour over filets. Leave in the skillet for another 6 to 10 minutes while preparing remaining ingredients.
- In 4 cups of boiling water over medium-high heat, add chopped Swiss chard. Remove when chard softens. Place chard, 1/2 clove minced garlic, and 1 dash garlic powder in a food processor and puree. Pour puree into small serving containers and set aside.
- In a medium-sized skillet over medium-high heat, melt 1 teaspoon cocoa butter. Add chicken skin to the hot skillet, sprinkle a pinch of salt, and bring to a crisp. Rest crispy chicken skin on a paper towel for 2 minutes, then chop into 4 equal pieces.
- Remove the skillet from the oven. Distribute filets evenly onto 4 plates. Pour remaining skillet gravy onto sole. Place 4 Swiss chard puree-filled containers onto plates and lightly sprinkle flax seeds over them. Garnish plates with chicken crisps dusted with a pinch of chopped parsley and serve hot.