1 lb sole fillets (4 pieces approximately the same size)
1/4 tsp salt
1/2 tsp grated lemon or lime peel
non-stick cooking spray
4 Tbsp lemon or lime juice, freshly squeezed
1/8 tsp black pepper
1 Tbsp chives, finely chopped
1 tsp mustard
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 across 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 degree F oven for approximately 15 to 20 minutes or until fish flakes easily. Baste fish every 7 minutes.
Asparagus with Sole
Serving Size 1/4 recipe
Amount Per Serving
Calories 140 Calories from Fat 10
% Daily Value (DV)*
Total Fat 2g
Saturated Fat 0g
Dietary Fiber 3g
* Percent Daily Values are based on a 2,000-calorie diet.
** 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.
Reproduced from Centers for Disease Control and Prevention. Used with permission.
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Recipes that are "low fat," "low calorie," low cholesterol," and/or "low sodium" conform to the relevant criteria from the National Heart, Lung, and Blood Institute.
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