GOURMET MEALS FOR $5 OR UNDER: MEAL 12 OF 25

SOLE FILLET 
W/ SAUTEED VEGETABLES

Total Cost: $3.27/serving

Total Preparation Time: 40 min

This morning, a good friend of mine made a meal suggestion: a sole fish fillet with a Polish salad. And although I was able to purchase fresh sole fillets, I failed to find sour kraut for the salad. Instead, I improvised and sauteed green beans, Brussel sprouts, carrots, peppers, bean spouts and a few other vegetables. 

I started by stir-frying onions, garlic, carrots and Brussel sprouts. Then added all remaining vegetables but alfalfa sprouts (to be added after the pan has been taken off the stove). At the time, an installer from Vivint, the home security company, was in the process of organizing his tools and filling out the necessary paperwork to ensure what a worrier like me obsesses about on the daily basis: our safety. Unimpressed by the timing I chose to cook, he warned me of a possible delay in the installation progress, had the smells in the kitchen gotten any more tempting. 

MEASURE	WEIGHT (g)	INGREDIENT	COST PER PACKAGE ($)	TOTAL COST ($)	COST PER SERVING ($)
½	102	Onion	1.97/3lb	0.15
N/A	160	Brussel sprouts	5.00/plant (820g)	0.98
N/A	75	Green beans	6.59/kg	0.49
2	8	Garlic, cloves	1.49/pack of 3 (115g)	0.10
N/A	163	Bean sprouts	2.18/kg	0.36
1 ½	98	Mini peppers	6.48/1.5lb	0.93
1 tsp	9	Organic coconut oil	10.99/15oz	0.23
1	38	Kale, leaf	2.99/lb	0.25
N/A	29	Alfalfa sprouts	1.49/container (130g)	0.33
N/A	22	parsley	0.97/bunch (140g)	0.15
		Salt & spices		0.10
TOTAL				4.07*	1.36

*Makes 3 servings

But when I offered that he taste the first serving after I was done photographing it, he respectfully declined. And that was fine by me, as I later filled my tummy with delicate white fish and a nutrient-dense vegetable stir-fry. However, I am getting ahead of myself... While the vegetables were cooking, I prepared the fish by first dipping it in a raw egg mixture, then some flour. For this recipe, I used unbleached all-purpose flour, but one could also use gluten-free alternatives or opt out for crushed almonds instead of flour.

Once ready, the fish fillets went straight into a flat preheated frying pan, greased with some coconut oil. Sole, basa and cod require minimal cooking time, so my fish was ready in just seven minutes.

MEASURE	WEIGHT (g)	INGREDIENT	COST PER PACKAGE ($)	TOTAL COST ($)	COST PER SERVING ($)
N/A	360	Sole fillets	5.20/package (360g)	5.20
1	N/A	Egg yolk	3.69/dozen	0.31
1 tsp	9	Organic coconut oil	10.99/15oz	0.23
TOTAL				5.74*	1.91

*Makes 3 servings

I take the minute to arrange the food on a plate and voila! Another inexpensive meal is ready to be served at a cost of $3.27 per serving. A special thanks to my friend, Monika!

	TOTAL COST ($)	COST PER SERVING ($)
GRAND TOTAL	9.81	3.27

As I wrapped up the meal and looked out the window, the feeling of peace and serenity embraced my whole being. The Lakes won me over without even trying and I just kept staring at its beauty like a hypnotized fool...