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Meal Type
Season
Low Fat
 
Low Sodium
 
Low Calorie
 
Quick and Easy
 
Kid Friendly
 
Title
Ingredient
No. of Ingredients
Cook Time
Prep Time
Rating


  


Nutrition Facts

Serving Size (1 (4-ounce) sole fillet & 1/2 cup asparagus)

Servings Per Container


Amount per Serving


Calories 130 Calories from Fat 18


% Daily Value*


Total Fat 2g 3.1%


Saturated Fat 0g 0%


Trans Fat 0g


Cholesterol 55mg 18.3%


Sodium 270mg 11.7%


Total Carbohydrate 6g 2%


Dietary Fiber 2g 8%


Sugars 2g


Protein 24g


Vitamin A 25% Vitamin C 30%


Calcium 4% Iron 8%


* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:


  Calories 2,000 2,500
Total Fat Less than 65g 80g
Saturated Fat Less than 20g 25g
Cholesterol Less than 300mg 300mg
Sodium Less than 2,400mg 2,400mg
Total Carbohydrate 300g 375g
Dietary Fiber 25g 30g

Calories per gram:

Fat 9 · Carbohydrate 4 · Protein 4

Photo by: Richard Bitting




Total Servings (Yield): 4

Serving Size: 1 (4-ounce) sole fillet & 1/2 cup asparagus


  (1 vote)


Ingredients:

  • Nonstick cooking spray
  • 1 pound asparagus, tough ends trimmed
  • 1 pound Sole fillets (4 pieces approximately the same size)
  • 1/4 teaspoons salt
  • 1/2 teaspoon grated lemon or lime peel
  • 4 tablespoons lemon or lime juice, freshly squeezed
  • 1/8 teaspoon black pepper
  • 1 tablespoon chives, finely chopped
  • 1 teaspoon mustard

Directions:

  1. Preheat oven to 400°F. Spray a 9x13-inch baking dish with non-stick cooking spray. Set aside.
  2. Wash and cut asparagus into 3-inch pieces. Place in a large saucepan in lightly salted water.
  3. Cook over medium heat for 5 minutes, drain. Set aside.
  4. Season the skin side of the sole fillets with salt and lemon or lime peel.
  5. Place asparagus spears at one end of each fillet.
  6. Roll up fillets with asparagus spears inside and secure with plain round toothpicks.
  7. Place fillets in the prepared baking dish.
  8. In a small bowl, combine remaining ingredients and pour over fish.
  9. Bake 15 to 20 minutes or until fish is white in color and flakes easily with a fork.

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I don't have access to sole, so I substituted the sole with catfish...delicious!



Equipment List:



  • cutting board
  • knife
  • measuring spoons

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