Hit the reset button on healthy eating: Sole Meunière

January 6, 2017

By Kay MacInnis, Registered Dietitian

The holidays are over so it’s time to hit the reset button! 

It's time to think about diet and exercise and what will work best with your lifestyle.

Seems that we all start out with great intentions, but as we progress through the year, we don’t eat as healthy or exercise as much. As I’ve learned through the years as a registered dietitian, much of this is due to a lack of accountability.

There are several support tools that can help.

Tracking devices such as FitBit or Garmin can help us be more aware of how much or how little we are doing during the day. They’re great tools to remind us to keep moving and reach for 10,000 steps a day – which equates to 5 miles. Start with your goal and keep track of your progress. If you haven’t been active, you may want to start at 5,000 steps and work your way up.

My FITNESS PAL is a free app that gives people a clearer idea of what they are actually eating in terms of fat, calories, sodium, carbs. It gives you numerical guidelines. For instance, in a 12-oz. soft drink, there are 140 calories from sugar. That translates to 10 teaspoons of sugar. That’s something it’s good to stay mindful of.

This is one of the recipes we will be serving this coming Tuesday, January 10, at Providence Cooks! on the Providence Health NE campus. We look forward to seeing you.

Sole Meunière


  • 1 lemon
  • 1 pound boned, skinned sole fillets
  • Salt, pinch
  • About ¼ cup all-purpose flour
  • 4 tbsp. olive oil
  • 1 tbsp. butter
  • 2 tbsp. drained capers
  • 3 tbsp. lemon juice
  • ¼ cup minced parsley
  • Fresh ground white pepper


  • Rinse lemon, then cut off and discard peel and white membrane. Thinly slice lemon crosswise, discarding seeds and ends.
  • Rinse sole and pat dry. Sprinkle fillets with salt.
  • Coat on all sides with flour, shake off excess and lay pieces side by side on sheet of plastic wrap.
  • In a skillet, warm olive oil and cook fillets until golden brown.
  • Clean skillet with paper towel and add butter and capers; stir until butter is melted.
  • Add lemon juice, remove from heat and stir in 3 tablespoons parsley.
  • At once, scrape butter mixture over hot fish fillets.
  • Garnish with lemon slices and remaining parsley.

Nutrition information: 237 Calories, 13 grams fat, 86 mg. cholesterol, 23 grams protein and 8.5 mg. carbohydrate


This is another in a weekly series of healthy recipes from Kay MacInnis, registered dietitian at Providence Health in Columbia, SC.

Kay promotes health and wellness, helping cardiac and diabetes patients eat their way to healthier lives. She works in consultation with the trained chefs at Providence, combining her nutrition knowledge with their food prep know-how to create delicious, healthy dishes for patients and the public. She also conducts a number of health and wellness events for the public, including the monthly Providence Cooks! classes. The next class is on Tuesday, Jan. 10.

"She doesn't just give you the fish, she teaches you how to cook it."

 – a Kay MacInnis fan and Providence Cooks! regular.