Hello and welcome back to The Stone Soup Cook–so glad you’re here!
This week and last, I have been under doctor’s orders to increase my intake of water and decrease my intake of sodium. My body is, indeed, happier with me, and I am continuing this rather rigid diet at least for a little while longer. And I’m learning a lot about where sodium hides. Certainly sodium hides in plain sight in items such as prepackaged foods, but I think we all know that. I have diligently avoided them for most of my adult life. But sodium also hides in such innocuous items as milk (and hence yogurt) as well as fish and some vegetables and fruits. Interestingly, there is little to no sodium in cream because the sodium in milk, naturally occurring because of the cow’s diet, is contained in the whey of the milk, which is mostly removed, or separates, from cream.
After a visit with my doctor yesterday, I was advised that I need not worry about naturally occurring sodium, such as that listed above, but rather, focus on decreasing my intake of added sodium as much as possible. So noted.
This recipe for Sole Meunière is absolutely delicious, and depending on the kind of capers you use for seasoning, will only have in the neighborhood of 150 mg of sodium and once you add the fish itself, no more than 230 mg of sodium, which is a pretty low-sodium dish. I served it with pumpkin-pie-spice roasted sweet potatoes (recipe coming out tomorrow) and steamed asparagus.
Sweet potatoes naturally have some sodium–about 75 mg per serving, but the asparagus have none. In total (including the naturally occurring sodium), this dinner had about 300 mg of sodium. Since a “low-sodium” diet is between 1500 and 2300 mg of sodium, this meal is a terrific way to observe the low-salt lifestyle. And, if you remove the naturally occurring sodium in the fish and sweet potatoes, you’re looking at only about 150 mg of your allowance of sodium, which is great. And trust me on this–considering how good this dish is, you may never go back to a saltier version of Sole Meunière!
Enjoy!!
Peace, love and good food,
Keri
