parklady
07-25-2001, 12:20 PM
Lemon & chive sole with yellow squash
2 medium yellow summer squash, cut into 1/8-inch-thick rounds
1 serving(s) olive oil cooking spray, or enough to coat squash
1/2 tsp table salt, or to taste
1/2 tsp black pepper, or to taste
1 1/4 lb(s) sole, four 5 oz fillets
1/2 cup(s) fat-free chicken broth
2 tbsp fresh lemon juice
1 tbsp honey mustard
2 tsp cornstarch
1/2 tsp lemon zest
1 tbsp chives, fresh, minced
4 cup(s) sugar snap peas, steamed
Instructions
Preheat oven to 400ºF. Coat a large baking sheet with cooking spray.
Place squash rounds on middle of baking sheet; coat with cooking spray and season to taste with salt and pepper.
Season both sides of sole fillets with salt and pepper; place sole on top of squash. Bake until fish is fork-tender, about 15 minutes.
Meanwhile, in a small saucepan, whisk together broth, lemon juice, mustard, cornstarch and lemon zest. Set pan over medium heat and simmer until sauce thickens, stirring frequently with a wire whisk, about 2 minutes. Remove from heat and stir in chives.
Transfer squash, sole and snap peas to individual plates and spoon lemon sauce over top of fish. Yields about 1 fillet, 1 cup of snap peas, 1/3 cup of squash and 2 tablespoons of sauce per serving.
Makes 4 servings
Each serving = 4 points
Got this from the WW Board
2 medium yellow summer squash, cut into 1/8-inch-thick rounds
1 serving(s) olive oil cooking spray, or enough to coat squash
1/2 tsp table salt, or to taste
1/2 tsp black pepper, or to taste
1 1/4 lb(s) sole, four 5 oz fillets
1/2 cup(s) fat-free chicken broth
2 tbsp fresh lemon juice
1 tbsp honey mustard
2 tsp cornstarch
1/2 tsp lemon zest
1 tbsp chives, fresh, minced
4 cup(s) sugar snap peas, steamed
Instructions
Preheat oven to 400ºF. Coat a large baking sheet with cooking spray.
Place squash rounds on middle of baking sheet; coat with cooking spray and season to taste with salt and pepper.
Season both sides of sole fillets with salt and pepper; place sole on top of squash. Bake until fish is fork-tender, about 15 minutes.
Meanwhile, in a small saucepan, whisk together broth, lemon juice, mustard, cornstarch and lemon zest. Set pan over medium heat and simmer until sauce thickens, stirring frequently with a wire whisk, about 2 minutes. Remove from heat and stir in chives.
Transfer squash, sole and snap peas to individual plates and spoon lemon sauce over top of fish. Yields about 1 fillet, 1 cup of snap peas, 1/3 cup of squash and 2 tablespoons of sauce per serving.
Makes 4 servings
Each serving = 4 points
Got this from the WW Board