Recipe - Fillet of Sole - High protein foods

Protein is needed to build and repair body tissues like
muscle. All proteins are made up of amino acids. The body
needs 22 different amino acids to function properly. Nine of
these are called essential amino acids because the body
cannot make them. We must get them in the foods we eat.

A food that supplies all the amino acids in the right
amounts is a complete protein. Foods from animals are
complete proteins. Plant foods are incomplete proteins, so
they must be combined with other foods in order to get the
right amount of amino acids. A vegetarian would need to plan
carefully to meet protein needs.

Some examples of high protein foods that would be complete
proteins would be:
Milk and cheese
Eggs and meats of all kinds
Fish
Whey protein powder

Whey protein powder is very high protein but it is not
recommended that all of your meals turn into powder and
water in the form of a shake. While you may increase your
protein levels in your diet, you do not get the same
nutritional value as you would with whole foods. Whey
protein powder does not have the same nutrients as a fillet
of fish or piece of steak.

Speaking of fillets, here is a great recipe that is from the
complete, high protein foods category.

Almond Fillet Of Sole

Ingredients:
4 thin red onion slices
6 thin lemon slices
.25 cup sliced green onions
2 tablespoons sliced almonds
2 fillets sole
Dash of salt
Dash of lemon pepper paprika

Making The Goods!

Heat oven to 350 F. Spray 12x8 inch baking dish with
nonstick vegetable cooking spray.
Arrange 2 slices each of red onion and lemon in a dish.
Sprinkle with half of green onions and 1 tablespoon of
almonds.

Arrange the fillets in a single layer over onions, lemon and
almonds. Sprinkle lightly with salt, pepper and paprika. Top
with remaining red onion, lemon, green onions and almonds.

Cover dish with foil. Bake for 25 to 28 minutes or until
fish is firm and begins to flake.

One fillet of this high protein food contains:
Fat: 6 grams
Carbohydrates: 7 grams
Protein: 24 grams
And 2 grams of fiber wrapped in a 175-calorie package!

About the author: Ray L Burton is a personal trainer and
author of the book Fat To Fit and creator of the step 101 diet plan