Sole-Wrapped Asparagus with Tangerine Beurre Blanc

Gluten Free
Health score
13%
Sole-Wrapped Asparagus with Tangerine Beurre Blanc
35 min.
4
348kcal

Suggestions


Indulge in a culinary delight that beautifully marries the delicate flavors of sole with the vibrant crunch of asparagus in our Sole-Wrapped Asparagus with Tangerine Beurre Blanc. This gluten-free dish is not only a feast for the eyes but also a wholesome choice for lunch or dinner, perfect for impressing guests or treating yourself to a gourmet experience at home.

Imagine tender, flaky sole fillets expertly wrapped around crisp asparagus spears, creating a delightful bundle that is both visually stunning and packed with flavor. The addition of fresh tangerine juice and zest elevates this dish, infusing it with a refreshing citrus note that perfectly complements the richness of the beurre blanc sauce. With a preparation time of just 35 minutes, you can easily whip up this elegant main course without spending hours in the kitchen.

Each bite offers a harmonious blend of textures and tastes, making it a satisfying meal that doesn’t compromise on health. With only 348 calories per serving, this dish is a guilt-free indulgence that allows you to savor the finer things in life. Whether you're hosting a dinner party or simply enjoying a quiet evening at home, Sole-Wrapped Asparagus with Tangerine Beurre Blanc is sure to impress and delight your palate.

Ingredients

  • lb asparagus 
  • servings ground pepper 
  • 20 oz sushi-grade yellowtail flounder skinless
  • 0.5 teaspoon juice of lemon fresh
  • 0.3 teaspoon salt 
  • tablespoon shallots finely chopped
  • inch 1 tangerine fresh
  • 0.5 cup tangerine juice fresh
  • 0.5 cup butter unsalted cold cut into tablespoon pieces
  • 0.5 cup water 

Equipment

  • frying pan
  • paper towels
  • sauce pan
  • oven
  • whisk
  • roasting pan
  • aluminum foil
  • spatula

Directions

  1. Put oven rack in middle position and preheat oven to 450°F.
  2. Brush a 13- by 9-inch roasting pan with some of melted butter, then sprinkle shallot and zest in pan.
  3. Trim asparagus to about 7 inches long, then peel spears starting from 2 inches below tip of each.
  4. Arrange fish fillets, skinned sides up, on a work surface and season with salt and pepper.
  5. Lay 5 or 6 asparagus perpendicularly across 1 fillet and wrap fish around them to make a bundle. Repeat with remaining fillets and asparagus.
  6. Transfer bundles, seam sides down, to roasting pan and brush fish with remaining melted butter. Season with salt and pepper, then add water to pan. Cover pan tightly with foil and bake until fish is just cooked through and asparagus is crisp-tender, about 20 minutes.
  7. Boil tangerine juice with shallot in a 2-quart heavy saucepan over moderate heat until reduced to about 2 tablespoons, 4 to 5 minutes. Reduce heat to moderately low, then whisk in 1 tablespoon butter, whisking constantly.
  8. Add remaining butter, 1 tablespoon at a time, whisking constantly, adding each piece before previous one has completely melted, and lifting pan from heat occasionally to cool mixture.
  9. Remove from heat and stir in salt, cayenne, and lemon juice.
  10. Transfer fish with a slotted spatula to a platter and reserve pan juices. Cover fish with foil. Discard zest, then pour pan juices into a 10-inch skillet and boil over moderately high heat until reduced to about 2 tablespoons, about 2 minutes. Gradually whisk into beurre blanc.
  11. Blot any liquid accumulated on platter with paper towels, then spoon sauce over fish.

Nutrition Facts

Calories348kcal
Protein23.24%
Fat66.17%
Carbs10.59%

Properties

Glycemic Index
34
Glycemic Load
1.06
Inflammation Score
-9
Nutrition Score
21.065652163132%

Flavonoids

Eriodictyol
0.04mg
Hesperetin
5.57mg
Naringenin
0.69mg
Isorhamnetin
6.46mg
Kaempferol
1.58mg
Quercetin
15.94mg

Nutrients percent of daily need

Calories:348.27kcal
17.41%
Fat:26.31g
40.47%
Saturated Fat:15.32g
95.75%
Carbohydrates:9.47g
3.16%
Net Carbohydrates:6.35g
2.31%
Sugar:5.89g
6.55%
Cholesterol:124.79mg
41.6%
Sodium:268.29mg
11.66%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:20.79g
41.58%
Selenium:40.84µg
58.34%
Vitamin A:2540.91IU
50.82%
Vitamin K:50.93µg
48.5%
Phosphorus:435.22mg
43.52%
Vitamin D:4.39µg
29.3%
Vitamin B12:1.65µg
27.5%
Vitamin E:3.48mg
23.18%
Vitamin C:18.08mg
21.91%
Folate:71.95µg
17.99%
Iron:2.94mg
16.34%
Potassium:571.15mg
16.32%
Vitamin B6:0.32mg
15.79%
Vitamin B1:0.22mg
14.8%
Vitamin B3:2.82mg
14.08%
Copper:0.27mg
13.46%
Vitamin B2:0.22mg
13.17%
Manganese:0.26mg
13.02%
Fiber:3.11g
12.46%
Magnesium:48.63mg
12.16%
Zinc:1.17mg
7.77%
Calcium:75.19mg
7.52%
Vitamin B5:0.66mg
6.56%
Source:Epicurious