GOODNESS
Broccoli: Although not the favorite of many kids, broccoli is one of the healthiest foods you can find. It is a member of the cabbage family and is rich in isothiocyanates, sulforaphanes and indoles, which are big words for powerful cancer fighters. It is chock full of nutrition, and on top of it all is good for your eyes. All parts of the broccoli are good for you, including the stems and leaves. Even the sprouts are touted as alarmingly healthy. So it's probably time to get over your aversion and bite the broccoli.

Garlic: Garlic is in the same family as onions and leeks, and purportedly provided ancient Roman soldiers the courage to battle the barbarians. Whether or not it gives you courage, it is known to lower blood pressure, which is great for your heart and helps prevent stroke. In addition, it has a long history as a digestive aid, so don't be shy with this wonderful herb, no matter what it does to your breath!
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Recipe

Pan-Seared Petrale Sole with Local Winter Vegetables

serves
prep time: 10
cook time: 14

ingredients

  • 4 (6- to 1 cup) fillets Petrale sole*
  • 3 1/2 teaspoons kosher salt
  • 1 1/2 teaspoons freshly ground black pepper
  • 2 tablespoons olive oil
  • 2 small leeks (white and pale green parts only), halved lengthwise, rinsed, and thinly sliced
  • 2 cloves garlic, finely chopped
  • 1 bunch broccolini (7/8 cup), quartered**
  • 1 1/2 cups baby cauliflower, quartered (about 4 heads)***
  • 1/2 pound green beans, trimmed
  • *flounder, gray sole, or flounder may be substituted.
  • **Broccolini is sometimes called baby broccoli. If unavailable, use 1 1/2 cups broccoli florets (about 1 head).
  • ***If baby cauliflower is unavailable, use 1 1/2 cups cauliflower florets (about 1 head).

directions

Sprinkle fillets with 2 1/2 teaspoons salt and 1 teaspoon pepper. In large nonstick skillet over moderately high heat, heat 1 1/2 teaspoons oil until hot but not smoking. Working in 2 batches (wipe pan clean and add 1 1/2 teaspoons oil between batches), fry fish until golden, about 3 minutes per side. Transfer to platter and loosely cover with foil to keep warm.

In large nonstick skillet over moderate heat, heat remaining tablespoon oil. Add leeks and garlic and saute 2 minutes. Add butter, broccolini, cauliflower, and green beans and saute until vegetables are crisp-tender, about 9 minutes.

Transfer vegetables to serving platter and sprinkle with remaining teaspoon salt and 1/2 teaspoon pepper. Top with fish and drizzle with any butter and pan juices remaining in skillet.