POP Nutrition: Aromatic Dover Sole With Broccoli, Carrots and Jasmine Brown Rice

Hi guys,

As you know nutrition is 90% of success when it come down to training and beating the fat fight. Also to minimize your cravings a nutritional approach that has a variety of foods and dishes is the key to long lasting results. So here is – Aromatic Dover Sole With Broccoli, Carrots and Jasmine Brown Rice.


  • 1 lb Dover sole
  • 3/4 cup brown jasmine rice
  • lb broccoli
  • 1/2 lb carrots
  • 1 garlic glove
  • green onion (for garnish)
  • basil leaves
  • ground cumin
  • ground coriander
  • paprika
  • dried thyme
  • turmeric
  • curry powder
  • 1 tbsp sesame oil
  • 1 med red onion
  • 12 oz low-sodium chicken stock
  • 10 basil leaves

Cooking Steps:

  1. Heat a deep dish on low, pore oil and add chopped onion. Cook until tender.
  2. Mix all the spices about 1 tsp of each. Set 1/3 aside for fish and fold the rest into the onion.
  3. Simmer for about 2-3 min or until onion saturates with the spices and basil, then add chicken stock. Sliced carrots, garlic, broccoli, and rice. Cook on low until rice is tender.
  4. Meanwhile, preheat the oven to 220 C or 350 F. Line a cooking sheet with foil and place fish filets. Sprinkle with the spices and cook for 10 min.
  5. Enjoy!


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