Asparagus with Sole
Ingredients:
- 1 lb asparagus
- 1 lb Sole fillets (4 pieces approximately the same size)
- ¼ tsp salt
- ½ tsp grated lemon or lime peel
- 4 Tbsp lemon or lime freshly squeezed juice
- 1/8 tsp Black pepper
- 1 Tbsp finely chopped chives
- 1 tsp mustard
Directions:
- Cut asparagus into 3 inch lengths.
- Cook in 2-quart saucepan in lightly salted water for 5 minutes, drain. Set aside.
- Season the skin side of the sole fillets with salt and lemon or lime peel.
- Place asparagus spears at one end of each fillet.
- Roll up fillets with asparagus spears inside and secure with plain round toothpicks.
- Place in a 2-quart oven-safe casserole dish liberally sprayed with non-stick cooking spray.
- 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.
Recipe Summary:
- Preparation Time: 1 hour
- Number of Servings: 4
- Cups of Fruits and Vegetables Per Person: 0.5
Nutrition Facts
- Serving Size ¼ recipe
Amount Per Serving
- Calories 130
- Calories from Fat 15
% Daily Value (DV)*
- Total Fat 2g 2%
- Saturated Fat 0g 0%
- Trans Fat 0g 0%
- Cholesterol 55mg 18%
- Sodium 270mg 11%
- 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.
Diabetic Exchange**
- Fruit: 0
- Vegetables: 1
- Meat: 3
- Milk: 0
- Fat: 0
- Carbs: 0
- Other: 0
** Diabetic exchanges are calculated based on the American Diabetes Association Exchange System. This site rounds exchanges up or down to equal whole numbers. Therefore, partial exchanges are not included.
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