Health knowledge and news provided by doctors.

Asparagus With Sole Recipe

Armen Hareyan's picture
Asparagus with Sole dish

The preparation time of the Asparagus with Sole recipe is one hour and this particular amount of ingredients serve four people. It has 0.50 cups of fruits and vegetables per person.

Ingredients of Asparagus with Sole recipe

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 freshly squeezed juice
1/8 tsp Black pepper
1 Tbsp finely chopped chives
1 tsp mustard

Directions of Asparagus with Sole recipe

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°F oven for approximately 15 to 20 minutes or until fish flakes easily. Baste fish every 7 minutes.

Follow eMaxHealth on YouTube, Twitter and Facebook.
Please, click to subscribe to our Youtube Channel to be notified about upcoming health and food tips.

Nutrition Facts

Asparagus with Sole
Serving Size 1/4 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.