Photo of Toaster oven-baked sole with asparagus by WW

Toaster oven-baked sole with asparagus

5
4
4
SmartPoints® value per serving
Total Time
26 min
Prep
10 min
Cook
16 min
Serves
2
Difficulty
Easy
We cooked this dinner in a medium-sized toaster oven. It’s quicker than the regular oven and food browns nicely since it’s so close to the heat source.

Ingredients

uncooked asparagus

½ pound(s), trimmed (about 10 to 12 spears)

olive oil

1 tsp(s)

table salt

½ tsp(s), or to taste, divided

black pepper

¼ pinch, or to taste, divided

grated Parmesan cheese

3 tbsp(s), Parmigianno Reggiano recommended

dried plain breadcrumbs

2 Tbsp, panko-variety

chives

1 tsp(s), fresh, minced

reduced calorie mayonnaise

2 tsp(s)

uncooked perch fillet(s)

8 oz, two 4-oz fillets

lemon(s)

¼ medium, cut into 2 wedges

Instructions

  1. Preheat toaster oven to 450ºF. Coat a shallow 9-inch round or rectangular baking dish with cooking spray.
  2. Place asparagus in half of prepared dish; sprinkle with oil and season to taste with salt and pepper.
  3. On a dinner plate, combine cheese and bread crumbs; season with salt and pepper. In a small bowl, combine chives and mayonnaise. Lightly brush one side of each fillet with mayonnaise mixture; press that side of fish into cheese mixture. Place fish, coated-side up, on other half of prepared baking dish.
  4. Bake until asparagus are tender and fish is cooked through, about 13 to 16 minutes. Remove to plates and squeeze with fresh lemon juice. Yields 1 fillet and 1/2 of asparagus per serving.

Notes

Make sure not to crowd the fish and asparagus on your baking tray. If your toaster oven is not large enough to accommodate both servings, consider making this recipe in your oven instead. Panko are light, crisp Japanese bread crumbs, available in the Asian section of supermarkets. If not available, substitute coarse bread crumbs. You can use lake or ocean perch, flounder or trout for this recipe (could affectSmartPoints® values).

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