Lemon-Chive Sole with Baked Squash
- Minutes to Prepare:
- Minutes to Cook:
- 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
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.
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.
Nutritional Info 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
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