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SOLE WITH ASPARAGUS

Makes 4 servings, each serving equals one 5 A Day serving
 

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
    • 4 Tbsp Lemon or lime juice, freshly squeezed
    • 1/8 tsp Black pepper
    • 1 Tbsp Chives, finely chopped
    • 1 tsp Your favorite mildly flavored 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-save 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 oven for approximately 15 to 20 minutes or until fish flakes easily.

Baste fish every 7 minutes.
 

Nutritional analysis per serving: Calories 126, Fat 2g, Calories from Fat 13%, Cholesterol 53mg, Fiber 2g, Sodium 239mg.
 

Source: Produce for Better Health
 

 

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