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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 220.4
  • Total Fat: 2.6 g
  • Cholesterol: 90.6 mg
  • Sodium: 273.3 mg
  • Total Carbs: 11.8 g
  • Dietary Fiber: 2.8 g
  • Protein: 34.4 g

View full nutritional breakdown of Lemon-Chive Sole with Baked Squash calories by ingredient
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Lemon-Chive Sole with Baked Squash

Submitted by: LIFEFIRST
Lemon-Chive Sole with Baked Squash

Introduction

PointsPlus™ Value: 5
Servings: 4
Preparation Time: 15 min
Cooking Time: 15 min
Level of Difficulty: Moderate


Delicately flavored sole pairs exceptionally well with tart lemons and the mild oniony flavour of chives.
PointsPlus™ Value: 5
Servings: 4
Preparation Time: 15 min
Cooking Time: 15 min
Level of Difficulty: Moderate


Delicately flavored sole pairs exceptionally well with tart lemons and the mild oniony flavour of chives.

Number of Servings: 4

Ingredients

    2 medium yellow summer squash, cut into 1/8 inch-thick rounds
    1 spray(s) olive oil cooking spray, or enough to coat squash
    1/2 tsp table salt, or to taste
    1/2 tsp black pepper, or to taste
    1 1/4 pound(s) sole, four 5 oz fillets
    1/2 cup(s) canned chicken broth, fat-free
    2 Tbsp fresh lemon juice
    1 Tbsp honey mustard
    2 tsp cornstarch
    1/2 tsp lemon zest
    1 Tbsp chives, fresh, minced
    4 cup(s) sugar snap peas, steamed

Directions

Preheat oven to 400ºF. Coat a large baking sheet with cooking spray.


Place squash rounds on middle of baking sheet; coat with cooking spray and season to taste with salt and pepper.


Season both sides of sole fillets with salt and pepper; place sole on top of squash. Bake until fish is fork-tender, about 15 minutes.


Meanwhile, in a small saucepan, whisk together broth, lemon juice, mustard, cornstarch and lemon zest. Set pan over medium heat and simmer until sauce thickens, stirring frequently with a wire whisk, about 2 minutes. Remove from heat and stir in chives.


Transfer squash, sole and snap peas to individual plates and spoon lemon sauce over top of fish. Yields about 1 fillet, 1 cup of snap peas, 1/3 cup of squash and 2 tablespoons of sauce per serving.

Serving Size: serves 4

Number of Servings: 4

Recipe submitted by SparkPeople user LIFEFIRST.





TAGS:  Fish | Dinner | Fish Dinner |

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