Friday, July 3, 2009

Baked Sole with Lemon Sauce & Asparagus



I am constantly in search of new and simple dinner ideas, that are not only quick when in a rush, but healthy too.  This baked sole with lemon sauce and asparagus from Williams-Sonoma is a great dinner to whip up any night of the week.  It is light and flavourful, and allows you to still save room for dessert! I paired my sole and asparagus with mini red potatoes boiled and served with butter and fresh dill, and a side salad of mixed greens with sliced pears, asiago cheese and toasted pecans, drizzled with a light balsamic vinaigrette.
Tip: If you are having trouble thickening your lemon sauce, sift and whisk in a little cornstarch.

Ingredients:
1 lb. asparagus, medium-size stalks, tough ends removed 
4 large or 8 small sole fillets
1 tbsp unsalted butter
zest and juice of 1 lemon
1 tbsp all-purpose flour
1 cup chicken broth
salt and pepper
1 tbsp fresh dill, chopped

Directions:
1.  Preheat oven to 400ยบ.  Butter a shallow dish, large enough to fit all asparagus spears in single layer.

2.  Arrange asparagus spears in a sinlge layer in the prepared dish and season with salt.  Season both sides of fish fillets with salt and pepper and place them over asparagus.  

3.  Bake until the fillets are beginning to flake at the tail ends and the asparagus is tender-crisp, about 7 minutes depending on the thickness of the fillets.

4.  While sole is baking, prepare the sauce.  In a saucepan over low heat, melt the butter with the lemon zest.  Whisk in the flour and cook, whisking, until the mixture just begins to color, about 3 minutes.  Do not let mixture burn.  

5.  Add the broth and lemon juice and whisk vigorously to break up any lumps.  Cook the sauce, whisking occasionally for about 3-5 minutes.  Turn up the temperature to medium heat and continue cooking until thick, about another 3-5 minutes (see tip above if your sauce is not thickening). Season with salt and pepper. 

6.  Pour sauce over baked sole and garnish with fresh dill.  

5 comments:

finsmom said...

What a healthy and delicious recipe! I really like that you used fresh dill here - yum!

the ungourmet said...

I love everything on that plate! I am a huge asparagus fan and I love the flavor of dill.

Your bowls are really pretty too!

Tracy-Girl said...

Oh my gosh, that looks so amazing! I think the presentation of it makes it look even more scrumptious! I think I may need to try that. Healthy, and yummy - can't go wrong there!

Nicci said...

this all looks AMAZING

Danielle said...

Thanks for the love!