Weight Loss Surgery Cookbook

200 Part II: Now You’re Cooking! Healthy and Hearty Dishes

Lemon Garlic Dover Sole

Dover sole is one of the lightest and flakiest fishes. This recipe works well when you’re

starting to add soft foods to your diet. Because sole is thin and flakes easily, it’s less

likely to cause sticking problems.

Stage: Soft foods

Preparation time: 5 minutes

Cooking time: 6 minutes

Yield: 4 servings (4 ounces each)

1 tablespoon butter

2 teaspoons minced garlic

1 teaspoon lemon pepper

1 pound Dover sole fillets

1 lemon wedge

1 Melt butter in a large skillet over medium-high heat. Stir in the garlic.

2 Season the fish on both sides with lemon pepper. Place the fish in the pan and cook for

2 to 3 minutes on the first side; then turn fillets and cook for an additional 1 minute, or

until fish flakes easily with a fork.

3 Squeeze the lemon wedge over the cooked fish to sprinkle with juice.

Per serving: Calories 140 (From Fat 45); Fat 5g (Saturated 2g); Cholesterol 60mg; Sodium 150mg; Carbohydrate 1g

(Dietary Fiber 0g); Protein 21g; Sugar 0g.

Sea Bass with Herb-Spiced Pecans

Perfectly spiced warm pecans are a wonderful complement to the delicate texture of

sea bass. Although we recommend grilling the fish, this recipe is also great when baked

at 350 degrees for about 7 to 9 minutes. The spice mixture makes more than you need

for this recipe, so store it in an airtight container and use it to season fish, poultry, or

vegetables.

Stage: Regular foods

Preparation time: 10 minutes

Cooking time: 15 minutes

Yield: 4 servings (4 ounces each)