Oven-Browned Sole with Asparagus Recipe

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Oven-Browned Sole with Asparagus
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Ingredients
8
Count
Nutrition
2502
Calories
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Ingredients:

Directions:

  1. Rinse and drain asparagus. Snap off and discard tough stem ends.
  2. Rinse fish and pat dry. In a plastic bag, combine flour, salt, and pepper. Shake 1 or 2 pieces of fish at a time in flour mixture to coat, shaking off excess as you lift fish from bag. Discard leftover flour mixture.
  3. Put 1 tablespoon butter in a 10- by 15-inch baking pan and 2 tablespoons butter in another 10- by 15-inch pan. Set pans in a 500° oven until butter is melted, 1 to 2 minutes. Place asparagus in pan with smaller amount of butter; turn to coat spears. Place fish in remaining pan; turn to coat in butter and lay in a single layer. Return pans to oven and roast until asparagus is tender-crisp to bite and fish is opaque but still moist-looking in center of thickest part (cut to test), 4 to 5 minutes.
  4. Transfer asparagus and fish to a platter and keep warm.
  5. Pour wine into fish-roasting pan and add 3 tablespoons tarragon. Set pan over two burners on high heat and bring to a boil. Stir until wine is reduced to 1/3 cup, about 2 minutes. Remove from heat and stir in remaining 1 tablespoon butter until blended. Pour sauce into a bowl.
  6. Scatter remaining 1/2 tablespoon tarragon over fish. Serve fish and asparagus with sauce to add to taste.
  7. Wine pairing: A classic Sauvignon Blanc, with hints of lemon and grass, is a natural match for the asparagus, wine sauce, and delicate sole. The minerals and lemon in Pinot Gris also make a fine pairing.
  8. Note: Nutritional analysis is per serving.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 2501.9 Kcal (10475 kJ)
Calories from fat 1233.91 Kcal
% Daily Value*
Total Fat 137.1g 211%
Cholesterol 316.28mg 105%
Sodium 4635.92mg 193%
Potassium 1640.54mg 35%
Total Carbs 248.09g 83%
Sugars 147.06g 588%
Dietary Fiber 23.01g 92%
Protein 21.36g 43%
Vitamin C 44mg 73%
Vitamin A 1.1mg 38%
Iron 16mg 89%
Calcium 272.7mg 27%
Amount Per 100 g
Calories 164.27 Kcal (688 kJ)
Calories from fat 81.02 Kcal
% Daily Value*
Total Fat 9g 211%
Cholesterol 20.77mg 105%
Sodium 304.39mg 193%
Potassium 107.72mg 35%
Total Carbs 16.29g 83%
Sugars 9.66g 588%
Dietary Fiber 1.51g 92%
Protein 1.4g 43%
Vitamin C 2.9mg 73%
Vitamin A 0.1mg 38%
Iron 1.1mg 89%
Calcium 17.9mg 27%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 60.7
    Points
  • 62
    PointsPlus

Good Points

  • saturated fat free

Bad Points

  • High in Sodium,
  • High in Sugar,
  • High in Total Fat

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