Thursday, 13 October 2011



1 1/2 lbs fillet of sole
6 medium stalks asparagus, cut diagonally into 2-inch pieces
1 tbsp low-fat mayonnaise
1 1/2 tbsp dijon mustard
juice of 1 lemon
1 tbsp chopped chives (dried or frozen fresh)
dash pepper
few dashes paprika
parsley, chopped, for garnish


Arrange fillets in 2-quart baking dish, tucking under thin edges with thick parts to outside of dish. Arrange asparagus around outside of dish, with one or two stalks in-between fillets. Mix mayonnaise, mustard, lemon, and chives and spread over fish. Sprinkle with dashes of pepper and paprika. Microwave on high for 3 to 4 minutes, rotating and moving fillets to cook them evenly. Cover and microwave another 1 minute, until fish flakes easily with a fork. Let stand covered for another minute or two. Top fish with dusting of parsley.

Makes 4 Servings.

Dietary Exchanges: 4 Meat

Nutrients per Serving:
216 Calories
10 g Fat
1.5 g Saturated Fat
3.8 g Polyunsaturated Fat
3.2 g Monounsaturated Fat
3 g Carbohydrate
28 g Protein
1 g Dietary Fiber
87 mg Cholesterol
165 mg Sodium

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