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Asparagus with Sole

Recipe Summary

Preparation time: 1 hour

Number of servings: 4

Ingredients

    • 1 lb asparagus
    • 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

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 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.

Nutrition Facts
Asparagus with Sole
Serving Size 1/4 recipe
Amount Per Serving 
Calories 140 Calories from Fat 10
% Daily Value (DV)* 
Total Fat 2g 2%
Saturated Fat 0g 0%
Cholesterol 55mg 18%
Sodium 210mg 9%
Total Carbohydrates 6g 2%
Dietary Fiber 3g 12%
Sugars 2g
Protein 24g  
Vitamin A 15%
Vitamin C 25%
Calcium 6%
Iron 6%
   
* Percent Daily Values are based on a 2,000-calorie diet.
Diabetic Exchange**
Carbohydrates 0
Meat 3
Fruit 0
Vegetable 1
Milk 0
Fat 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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Reproduced from Centers for Disease Control and Prevention. Used with permission.
This recipe is provided as a service of Walgreens.com. Walgreens.com makes no representations, nor assumes any responsibility, concerning same.

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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