Photo of Lemon-chive sole with baked squash by WW

Lemon-chive sole with baked squash

2
1
1
SmartPoints® value per serving
Total Time
30 min
Prep
15 min
Cook
15 min
Serves
4
Difficulty
Moderate
Delicately flavored sole pairs exceptionally well with tart lemons and the mild oniony flavor of chives in this 30-minute main dish. This citrus-herb duo also works well with other white-fleshed fish like snapper, trout, tilapia, and halibut. To prepare the sugar snap peas, bring water to a boil in a saucepan, and place the steamer basket over the water—the water should not come into contact with the bottom of the basket. If it does, remove some of the water before adding the vegetables. Place the peas in the steamer basket and close the top over the vegetables, cover the saucepan, and let the vegetables steam for a few minutes, checking for doneness after 3 minutes and then periodically after that until they are tender.

Ingredients

Yellow summer squash

2 medium, cut into 1/8-inch-thick rounds

Olive oil cooking spray

1 spray(s)

Table salt

½ tsp, or to taste

Black pepper

½ tsp, or to taste

Uncooked sole

20 oz, four 5-oz fillets

Fat free chicken broth

½ cup(s)

Fresh lemon juice

2 Tbsp

Honey mustard

1 Tbsp

Cornstarch

2 tsp

Lemon zest

½ tsp

Chives

1 Tbsp, fresh, minced

Uncooked sugar snap peas

4 cup(s), steamed

Instructions

  1. Preheat oven to 400ºF. Coat a large baking sheet with cooking spray.
  2. Place squash rounds on middle of baking sheet; coat with cooking spray and season to taste with salt and pepper.
  3. 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.
  4. 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.
  5. 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.