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Asparagus with Sole
  (588 ratings) Nutrition Information:
Calories: 140Protein: 24 g Carbs: 6 g Fat: 2 g Saturated Fat: 0 g Sodium: 210 mg Fiber: 3 g
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Fish is healthy and quick to cook. Enjoy this tender, delicately seasoned fish with asparagus. Add brown rice for a complete meal.
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Ingredients:
1 lb asparagus
1 lb Sole fillets (4 pieces approximately the same size)
1/4 tsp salt
1 teaspoon garlic powder
1/2 tsp grated lemon or lime peel
4 Tbsp lemon or lime juice, freshly squeezed
1/8 tsp Black pepper
1 Tbsp Chives, finely chopped
1 tsp mustard
1 lb Sole fillets (4 pieces approximately the same size)
1/4 tsp salt
1 teaspoon garlic powder
1/2 tsp grated lemon or lime peel
4 Tbsp lemon or lime juice, freshly squeezed
1/8 tsp Black pepper
1 Tbsp Chives, finely chopped
1 tsp mustard
Directions:
| 1 | Cut asparagus into 3 inch lengths. Cook in 2-quart saucepan in lightly salted water for 5 minutes, drain. Set aside. |
| 2 | Season the skin side of the sole fillets with salt, garlic and lemon or lime peel. Place asparagus spears at one end of each fillet. |
| 3 | Roll up fillets with asparagus spears inside and secure with plain round toothpicks. Place in a 2-quart oven-save casserole dish liberally sprayed with non-stick cooking spray. |
| 4 | In a small bowl combine remaining ingredients and pour over fish. Bake in a 400°F oven for approximately 15 to 20 minutes or until fish flakes easily. Baste fish every 7 minutes. |
| 5 | ENJOY! |
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(588 ratings) |
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| Features from Our Dietitian |
 Dietitian ConsultMeghan Tiernan (MS, RD, LDN) is a registered dietitian with
a passion for helping others achieve a healthy lifestyle. She strives
to help others learn the most nutritious way to eat, in order to achieve
good health. |
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