Sole Roll Ups

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Sole Roll Ups

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Asparagus is the source of the striking green sauce, a perfect foil for little sole bundles.

Tags: Intermediate, 30 mins, Entrées, Fish, Vegetables, Baking, Low Fat, Omega 3
Serves: 4
Skill level: Intermediate
Prep time: 15  minutes
Cooking time: 20  minutes
Total: 35  minutes

Additional Information

Ingredients

2 tsp (10 mL) ground PC Salad & Vegetable Seasoning Grinder
1 tbsp (15 mL) PC Splendido Extra Virgin Olive Oil - Cold Pressed
1 lb (500 g) sole filets
1 cup (250 mL) chicken stock
1 bunch asparagus, trimmed and cut in 1-inch (2.5 cm) pieces

Instructions

  1. Preheat oven to 400°F (200°C).
  2. Place sole fillets flat on cutting board. Cut large fillets in half crosswise to make 8 pieces total. Sprinkle with half of spice grinder. Roll each fillet up. Place seam side down in 8-inch (2 L) square glass baking dish. Sprinkle with remaining spice grinder. Drizzle with oil. Cover pan tightly with foil.
  3. Bake in centre of oven for 18 to 20 minutes or until fish flakes easily when prodded with a fork. Meanwhile, bring chicken stock to a boil in saucepan. Add asparagus; cook until tender when prodded with a fork, about 2 minutes. Drain, reserving 1/2 cup (125 mL) cooking liquid. Set aside eight asparagus tips. Place remaining asparagus and reserved cooking liquid in blender; puree.
  4. Spoon puree into four soup plates, dividing evenly. Place two sole rolls on top of each. Garnish with reserved asparagus tips and, if desired, with lemon slices.

Chef's Tips

Serve with boiled new potatoes.

Nutritional Information
Per serving
Calories 110 Cal
Fat 1 g
Omega-3 Polyunsaturates 0.4 g
Sodium 370 mg
Carbohydrate 4 g
Fibre 2 g
Protein 21 g