Total preparation time: 40 min / Servings: 4 / Energy value: 180 kcal each
30 cm Non-stick Frying Pan with Tempered Glass Lid
Mixing Bowls with Lids
4 sole fillets (120 g each)
20 ml olive oil
10 g sesame seeds
Ingredients for marinade:
60 ml soy sauce
40 g ginger
20 ml lemon juice
30 g mint (4 sprigs for garnish, the rest for marinade)
1 tsp honey
1 tsp mustard grains
Nutritional information per 1 serving:
Protein – 14.3 g
Fat – 12.5 g
Carbs – 2.6 g
Energy value – 180.1 kcal
Cholesterol – 72 mg
Glycaemic index – 80 (high)
Rinse sole fillets, then pat dry with paper towels. Cut into big chunks (3-4 pieces per fillet).
Make marinade by combining all respective ingredients and adding grated ginger to them. Let sole fillets marinate for 15 min.
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.
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.