Sole Fillet in Ginger-Soy Marinade with Sesame Seeds

Recipes

Total preparation time: 40 min / Servings: 4 / Energy value: 180 kcal each

Cookware:

1. 30 cm Non-stick Frying Pan with Tempered Glass Lid

2. Mixing Bowls with Lids

Ingredients:

1. 4 sole fillets (120 g each)

2. 20 ml olive oil

3. 10 g sesame seeds

Ingredients for marinade:

1. 60 ml soy sauce

2. 40 g ginger

3. 20 ml lemon juice

4. 30 g mint (4 sprigs for garnish, the rest for marinade)

5. 1 tsp honey

6. 1 tsp mustard grains

For garnish:

1. 1 lemon

Nutritional information per 1 serving:

1. Protein – 14.3 g

2. Fat – 12.5 g

3. Carbs – 2.6 g

4. Energy value – 180.1 kcal

5. Cholesterol – 72 mg

6. Glycaemic index – 80 (high)

Preparation method:

1. Rinse sole fillets, then pat dry with paper towels. Cut into big chunks (3-4 pieces per fillet).

2. Make marinade by combining all respective ingredients and adding grated ginger to them. Let sole fillets marinate for 15 min.

3. Pre-heat the frying pan and add olive oil. Wipe marinade off the fish chunks, dip them into sesame seeds, then fry for 3 min on each side. Cover with the lid and cook for another 8 min at low heat.

4. Garnish with lemon slices and mint sprigs and serve.
   Marinated sole fillets can be steamed as well on a leaf of Chinese cabbage. However, avoid cooking using copious steam from intense boiling. Steam using moderately boiling water instead.