Gone Fishing...

     I am thankful to have a source for good, fresh fish at Central Market here in Houston and even more thankful for their knowledgeable fish mongers.  I was deliberating waaay too long in front of the fish case (mourning the end of wild-caught salmon season) when my favorite fish guy came to the rescue - he suggested wrapping Dover sole around the asparagus he spotted in my cart.  From his mouth to my kitchen and now I've got another low Points and delicious fish dish!

 

 Sole-Wrapped Asparagus Bundles

  Ingredients: 

• 1 pound of Dover sole fillets, approximately the same size 
• A bunch of fresh asparagus (stalks on the thin side)
• A medium onion
• A large lemon  
• Dijon mustard, 2 to 3 teaspoons
• 1 tablespoon of light butter, melted
• Salt and pepper
• 1/4 cup water 

I used a pound of sole for two people (with hearty appetites) but that amount could serve three - this recipe is a snap to bump up or down.  

Putting it together:  

       Preheat the oven to 425 F, rack in the lower-middle.  Melt butter in a small bowl in  the microwave.  Zest lemon over same bowl - I used half for this recipe.  Lightly juice the lemon and add 2-3 tablespoons of juice to the bowl.  Whisk in the mustard and about 1/4 teaspoon salt and a few grinds of pepper.  Set aside.

     Slice the lightly juiced lemon halves and onion into thin slices and place on the bottom of the baking dish which you have sprayed lightly with cooking spray.  Pour over about 1/4 cup water and set aside.

     Rinse and trim your asparagus (if you have thick stalks you may wish to zap them for a minute or 2 in a vegetable steamer bag in the microwave beforehand).  Have the salt and pepper handy - if you mix a bit more than you need in a saucer you won't have to keep washing your fishy hands.  Lay out a fillet, season it lightly with salt and pepper, place a few asparagus across the fillet at an angle and wrap it around and under and set the bundle atop the onion/lemon/water layer in the baking dish seam side down; continue with the rest.  When you're finished, spoon the sauce over the bundles, cover tightly with foil (I use the non-stick kind) and bake for 20-25 minutes or until fish is opaque and flakes.  Use caution when checking for doneness since the bundles are steaming-baking.

My Weight Watchers Recipe Builder came up with a total of 13 Points for the entire recipe.  This would be approximately 6 ounces of cooked fish and 7 Points each if divided into 2 generous servings.