Pesto Sole with Vegetables

Use store-bought pesto to  make it easier to prepare this sole recipe.

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Yield2
Prep Time (mins)
  • Ingredients
  • Nutrition
  • 3 tbsps Pesto, store bought
  • Salt and pepper - to taste
  • Cooking spray, olive oil
  • 1 1/2 cups Onions - chopped
  • 2 cups Mushrooms - sliced
  • 1/2 lb Asparagus – (2 cups) cut in 3rds
  • 1 clove Garlic - pressed
  • 2 tbsp Vinegar
  • 1 1/2 cups Kitchen Basics unsalted chicken stock - or fish stock
  • 8 oz Sole - or flounder
  • 2 cups Cauliflower-mash (Faux Mashed Potatoes) - (see recipe in sides and snacks)
  • 1 Apple
Calories 377
Total Fat 11g
Carbohydrates 37g
Fiber 9g
Protein 36g

Instructions

  1. Spray a 9×12-inch baking dish with olive oil cooking spray. Preheat the oven to 350°F.
  2. Spray a large sauté pan with olive oil cooking spray and heat over high heat.
  3. Add the onions, mushrooms, asparagus and remaining 1 1/2 teaspoons garlic and sauté for five minutes, or until tender yet firm.
  4. Stir in the vinegar and stock.
  5. Spread the vegetable mixture in the baking dish and layer the fish on top.
  6. Spread the fish with the pesto. Bake for 12 to 15 minutes or until the fish is firm to the touch.
  7. Divide the Cauliflower mash on 2 plates and top with vegetables, broth and fish.
  8. Have apple for dessert.