Sole with Savory Bread Crumb Topping and Roasted Asparagus
- Level: Easy
- Total: 30 min
- Active: 30 min
- Yield: 4 servings
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- Nutritional Analysis
- Per Serving
- Calories
- 270
- Total Fat
- 9 grams
- Saturated Fat
- 2 grams
- Cholesterol
- 85 milligrams
- Sodium
- 500 milligrams
- Carbohydrates
- 12 grams
- Dietary Fiber
- 4 grams
- Protein
- 37 grams
- Level: Easy
- Total: 30 min
- Active: 30 min
- Yield: 4 servings
-
- Nutritional Analysis
- Per Serving
- Calories
- 270
- Total Fat
- 9 grams
- Saturated Fat
- 2 grams
- Cholesterol
- 85 milligrams
- Sodium
- 500 milligrams
- Carbohydrates
- 12 grams
- Dietary Fiber
- 4 grams
- Protein
- 37 grams
Ingredients
Directions
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- Preheat the oven to 425 degrees F.
- Trim the asparagus spears, then place them in a baking dish. Toss with 2 teaspoons of the oil and 1/4 teaspoon of the salt. Roast until they are crisp-tender, 10 to 15 minutes depending on the thickness of the spears.
- Meanwhile, place the garlic in a food processor and pulse until chopped. Cut off and discard the crusts from the bread, then add the bread to the processor and pulse until fine crumbs are formed.
- Heat the remaining 2 teaspoons oil and the butter together in a medium skillet over medium heat. While the oil is heating, finely zest the lemon until you get about 1 teaspoon of zest.
- Add the garlic and bread crumbs to the skillet and cook, stirring frequently, until the garlic is fragrant and the crumbs are toasted, 2 to 3 minutes. Remove from the heat and stir in the lemon zest, oregano, and the remaining 1/4 teaspoon salt.
- Arrange the fish fillets on an aluminum foil- or parchment paper-lined baking sheet. Squeeze the juice of half of the lemon over the fish, then press the bread crumb mixture on top. Bake until the fish is just opaque and flakes easily with a fork, about 8 minutes. While the fish is cooking, chop the parsley.
- To serve, arrange the fish on serving plates with the asparagus alongside. Sprinkle with the juice from the remaining lemon half and the parsley before serving.
Cook’s Note
Serving size: 1 fish fillet and about 6 spears asparagus Excellent source of Folate, Magnesium, Manganese, Niacin, Phosphorus, Potassium, Protein, Selenium, Thiamin, Vitamin A, Vitamin B6, Vitamin B12, Vitamin C, Vitamin D, Vitamin K Good source of Copper, Fiber, Iron, Pantothenic Acid, Riboflavin, Zinc Fish isn’t the only food with healthy omega-3 fat. Flax, walnuts, and leafy green vegetables have omega-3s also, but they are in a different form (called ALA), which is not nearly as potent as the kind found in fish (EPA and DHA).
