Shopping List (0) 0 Shopping List

Your shopping list is empty!

THANK YOU! YOUR FAVOURITES HAVE BEEN TRANSFERRED TO THE SHOP.

Go to shop
ACHIEVERS SPOTLIGHT

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.

Related Content

Pike Perch Fillets in Almond Crust

Recipes

MORE

We are using cookies to give you the best experience on our site. Cookies are files stored in your browser and are used by most websites to help personalise your web experience.

By continuing to use our website without changing the settings, you are agreeing to our use of cookies.

I understand