Sole with Bread Crumb Topping and Roasted Asparagus
'My mom used to make a version of this all the time when I was a kid, and it was one of my favorites. Today, it's in regular rotation in my home, and I'm not surprised it's one of my daughter's favorites too. We all love how the tender, mild fish tastes when topped with the crunch of crispy, browned, seasoned breadcrumbs. It's quick and easy to make, and a natural with asparagus, which roasts along with the fish in the oven in roughly the same amount of time.' - Ellie Krieger, R.D., nutritionist, host of Food Network's Healthy Appetite and author of Weeknight Wonders: Delicious Healthy Dinners in 30 Minutes or Less
- 1 bunch asparagus (about 1 pound)
- 4 teaspoons olive oil
- 1/2 teaspoon salt
- 1 medium clove garlic
- 2 slices whole-wheat sandwich bread
- 1 1/2 teaspoons unsalted butter
- 1 medium lemon
- 1/2 teaspoon dried oregano
- 4 sole fillets or other thin, flaky white fish (6 ounces each)
- 2 tablespoons fresh Italian parsley leaves
- 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-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.
- Recipe provided by Ellie Krieger
Per serving: 270 kcal cal., 9 g fat (2 g sat. fat), 12 g carb., 4 g fiber, 37 g pro.. Percent Daily Values are based on a 2,000 calorie diet