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Obesity Discussion Forums > Diet Recipes > 5 Fruits and Vegetables a Day > Diet Entrees

Asparagus with Sole



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Old 02-28-05, 05:51 AM   #1 (permalink)
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Asparagus with Sole

Asparagus with Sole
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Makes 4 servings, each serving equals one 5 A Day serving
Source: Produce for Better Health

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 juice, freshly squeezed
1/8 tsp Black pepper
1 Tbsp Chives, finely chopped
1 tsp Your favorite mildly flavored 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 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.

http://www.cdc.gov/nccdphp/dnpa/5ADa..._with_sole.htm
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Old 06-12-09, 10:47 AM   #2 (permalink)
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Re: Asparagus with Sole

Aspergus and fish is such a good combination. It tastes lovely with salmon too, but I guess sole is more healthy!
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Old 06-12-09, 04:44 PM   #3 (permalink)
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Re: Asparagus with Sole

Salmon is very healthy, it has all the benifical omega fatty acids. It has the "healthy kind of fat." BTW, shouldn't it be "sole with asparagus" not "asparagus with sole?" heheh!
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Old 06-13-09, 06:17 AM   #4 (permalink)
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Re: Asparagus with Sole

Looks like a good recipe but I could probably eat the whole thing myself. I love fish and veggies that much.

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Old 06-16-09, 09:32 AM   #5 (permalink)
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Re: Asparagus with Sole

Quote:
Originally Posted by SheaGrl View Post
Salmon is very healthy, it has all the benifical omega fatty acids. It has the "healthy kind of fat." BTW, shouldn't it be "sole with asparagus" not "asparagus with sole?" heheh!
Jap, sole with asparagus would probably be the better title. Anyway I love fish so I'll definitely try it out.
Thx for your information on the salmon SheaGrl
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