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Baked Sole Filets with Tomato and Asparagus

Baked Sole Filets with Tomato and Asparagus

40 min.
Time:
212
calories
Calories:
Health Score:
92 / 100
Ingredientsfor  
Ingredients
4 Sole fillet (about 200 grams total)
8 Cherry tomatoes
12 stalks green Asparagus
1 lemon
1 garlic clove
Aluminum foil
4 tsps butter
2 tsps olive oil
½ bunch Dill
salt
peppers
How healthy are the main ingredients?
olive oilDilllemongarlic clovesalt
Preparation
1.

Rinse and pat dry the sole filets. Rinse and pat dry the tomatoes, then cut in half or quarters, depending on size. Rinse the asparagus, peel the lower third with a potato peeler and remove the woody ends. Blanche in boiling salted water for 2 minutes, then drain, rinse with cold water and cut in half.

2.

Rinse lemon in hot water, wipe dry and remove zest using a citrus zester, then finely chop the zest. Slice the lemon, then halve the slices. Peel and finely chop the garlic, mix with the chopped lemon zest and evenly sprinkle on 4 large pieces of aluminum foil. Place 1 tsp butter in each piece of foil, then add the fish filets. Arrange tomatoes, asparagus and lemon slices on top.

3.

Drizzle with oil and sprinkle dill on top. Season with salt and pepper. Seal the foil packets up tightly. Cook on a hot grill (or under the broiler, watching carefully) for about 10 minutes. Remove from heat, let cool slightly, then arrange on serving plates. Serve immediately.

Nutritional values
1 serving contains
(Percentage of daily recommendation)
Calorie212 cal.(10 %)
Protein29 g(30 %)
Fat9 g(8 %)
Carbohydrates3 g(2 %)
Sugar added0 g(0 %)
Roughage1.9 g(6 %)
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