ArrowDownFill 1arrow-small-lineFill 1Cooking Light - EasyCooking Light - FastCooking Light - So GoodCooking Light - How-ToCooking Light - Staff FaveCooking Light Badge - Wow!GroupClose IconEmailEmpty Star IconLike Cooking Light on FacebookFull Star IconShapePage 1 Copy 3Page 1 Copy 2Grid IconHalf Star IconFollow Cooking Light on InstagramList IconMenu IconPrintSearch IconSpeech BubbleFollow Cooking Light on SnapchatFollow Cooking Light on TwitterWatch Cooking Light on YouTubeplay-iconWatch Cooking Light on Youtube

Oven-Browned Sole with Asparagus

Prep and Cook time 15 mins
Yield Makes 4 servings
Sole is a type of flatfish similar to flounder or halibut. When browned in the oven and served with fresh roasted asparagus, you'll enjoy a special dinner.

Ingredients

  • 1 1/2 pounds asparagus (1/2 in. thick)
  • 1 pound boned, skinned sole fillets such as petrale or rex (1/4 in. thick)
  • 1/4 cup all-purpose flour
  • 1/2 teaspoon salt
  • 1/2 teaspoon pepper
  • 1/4 cup (1/8 lb.) butter
  • 1 cup dry white wine such as Sauvignon Blanc
  • 3 1/2 tablespoons coarsely chopped fresh tarragon

Nutrition Information

  • calories 273
  • caloriesfromfat 46 %
  • protein 27 g
  • fat 14 g
  • satfat 7.8 g
  • carbohydrate 12 g
  • fiber 1.6 g
  • sodium 510 mg
  • cholesterol 87 mg

How to Make It

  1. Rinse and drain asparagus. Snap off and discard tough stem ends.

  2. Rinse fish and pat dry. In a plastic bag, combine flour, salt, and pepper. Shake 1 or 2 pieces of fish at a time in flour mixture to coat, shaking off excess as you lift fish from bag. Discard leftover flour mixture.

  3. Put 1 tablespoon butter in a 10- by 15-inch baking pan and 2 tablespoons butter in another 10- by 15-inch pan. Set pans in a 500° oven until butter is melted, 1 to 2 minutes. Place asparagus in pan with smaller amount of butter; turn to coat spears. Place fish in remaining pan; turn to coat in butter and lay in a single layer. Return pans to oven and roast until asparagus is tender-crisp to bite and fish is opaque but still moist-looking in center of thickest part (cut to test), 4 to 5 minutes.

  4. Transfer asparagus and fish to a platter and keep warm.

  5. Pour wine into fish-roasting pan and add 3 tablespoons tarragon. Set pan over two burners on high heat and bring to a boil. Stir until wine is reduced to 1/3 cup, about 2 minutes. Remove from heat and stir in remaining 1 tablespoon butter until blended. Pour sauce into a bowl.

  6. Scatter remaining 1/2 tablespoon tarragon over fish. Serve fish and asparagus with sauce to add to taste.

  7. Wine pairing: A classic Sauvignon Blanc, with hints of lemon and grass, is a natural match for the asparagus, wine sauce, and delicate sole. The minerals and lemon in Pinot Gris also make a fine pairing.

  8. Note: Nutritional analysis is per serving.