Baked Sole and Roasted Asparagus with Sesame
Delight your taste buds with the perfect harmony of flavors in this Baked Sole and Roasted Asparagus with Sesame recipe—a light yet satisfying meal that's ready in just 35 minutes. The tender sole fillets are marinated in a savory blend of soy sauce, lemon juice, garlic, and paprika, while fresh asparagus spears are roasted to perfection with a drizzle of toasted sesame oil and a sprinkle of sesame seeds. This oven-roasted dish boasts a beautiful balance of citrusy brightness and nutty undertones, making it as elegant as it is easy to prepare. Ideal for weeknight dinners or special occasions, this healthy recipe pairs seamlessly with rice or quinoa for a complete meal. Keywords: baked sole, roasted asparagus, sesame seeds, healthy dinner, quick recipe, seafood.
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 4 pieces sole fillets
- 1 pound asparagus
- 2 tablespoons olive oil
- 1 tablespoon toasted sesame oil
- 2 teaspoons sesame seeds
- 1 tablespoon soy sauce
- 1 piece lemon
- 2 cloves garlic
- 0.5 teaspoons paprika
- 1 teaspoon salt
- 0.5 teaspoons black pepper
Instructions
Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper or lightly grease it with olive oil.
Trim the woody ends of the asparagus and arrange the spears on one half of the baking sheet.
Drizzle 1 tablespoon of olive oil and 1 tablespoon of toasted sesame oil over the asparagus. Sprinkle with 1 teaspoon of sesame seeds, half the salt, and half the black pepper. Toss to coat evenly.
In a small bowl, combine the soy sauce, juice of half a lemon, minced garlic, paprika, and remaining olive oil. Mix well to create a marinade.
Place the sole fillets on the other half of the baking sheet. Brush the marinade evenly over each fillet. Sprinkle the remaining salt and black pepper evenly over the fish.
Sprinkle the remaining sesame seeds over both the asparagus and the sole fillets.
Roast in the preheated oven for 15-20 minutes, or until the asparagus is tender and the sole flakes easily with a fork.
Remove from the oven, and squeeze the juice of the remaining half lemon over the dish for a bright finish.
Serve the baked sole and roasted asparagus hot with your favorite side dish, such as rice or quinoa, if desired. Enjoy!
Nutrition Facts
Calories |
537 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 46.3 g | 59% | |
| Saturated Fat | 7.1 g | 36% | |
| Polyunsaturated Fat | 4.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2952 mg | 128% | |
| Total Carbohydrate | 27.6 g | 10% | |
| Dietary Fiber | 12.7 g | 45% | |
| Total Sugars | 10.3 g | ||
| Protein | 13.8 g | 28% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 151 mg | 12% | |
| Iron | 11.4 mg | 63% | |
| Potassium | 1138 mg | 24% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
