EatSmarter exclusive recipe

Japanese-Style Fillet of Sole

with Julienned Vegetables, Ginger and Chile Pepper
5
Average: 5 (2 votes)
(2 votes)
Japanese-Style Fillet of Sole

Japanese-Style Fillet of Sole - Spicy and sweet-tart: This savory fish lures with an abundance of flavors

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Health Score:
10,0 / 10
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
374
calories
Calories

Healthy, because

Even smarter

Nutritional values

This light fish dish provides valuable protein, unsaturated fatty acids, vitamins, minerals and 12 grams of dietary fiber per portion. 

The fish tastes wonderful when paired with a cup of warm green tea.

1 serving contains
(Percentage of daily recommendation)
Calorie374 kcal(18 %)
Protein40 g(41 %)
Fat15 g(13 %)
Carbohydrates17 g(11 %)
Sugar added2 g(8 %)
Roughage12.5 g(42 %)
Vitamin A1.6 mg(200 %)
Vitamin D1.6 μg(8 %)
Vitamin E13 mg(108 %)
Vitamin B₁0.5 mg(50 %)
Vitamin B₂0.2 mg(18 %)
Niacin12.2 mg(102 %)
Vitamin B₆1 mg(71 %)
Folate86 μg(29 %)
Pantothenic acid1.6 mg(27 %)
Biotin12.3 μg(27 %)
Vitamin B₁₂3.2 μg(107 %)
Vitamin C114 mg(120 %)
Potassium1,028 mg(26 %)
Calcium213 mg(21 %)
Magnesium122 mg(41 %)
Iron6.6 mg(44 %)
Iodine100 μg(50 %)
Zinc3.5 mg(44 %)
Saturated fatty acids2.3 g
Uric acid328 mg
Cholesterol154 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
2
Ingredients
2
1
2 ounces
7 ounces
1
medium-sized Onion
1 piece
1
½
1 teaspoon
1 tablespoon
Mirin (or dry Sherry)
1 tablespoon
1 teaspoon
2
Sole fillet (each about 5-6 oz.)
2 tablespoons
unhulled Sesame seeds
2 tablespoons
Preparation

Kitchen utensils

1 Skillet, 1 Small bowl, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Tablespoon, 1 Teaspoon, 1 Peeler, 1 Slotted spatula, 1 Lid, 1 Citrus juicer

Preparation steps

1.
Japanese-Style Fillet of Sole preparation step 1

Trim carrots, bell pepper, snow peas, cabbage and onion. Peel or rinse if necessary and cut into very thin strips.

2.
Japanese-Style Fillet of Sole preparation step 2

Peel ginger root and cut into very thin slices. Rinse and slice the chile pepper (if you like it less spicy, it cut in half and remove the seeds). Squeeze lime.

3.
Japanese-Style Fillet of Sole preparation step 3

Whisk sesame oil, 1 tablespoon lime juice, mirin, soy sauce and honey with about 2 tablespoons of water to make a vinaigrette. Set aside.

4.
Japanese-Style Fillet of Sole preparation step 4

Rinse fish fillets, pat dry and sprinkle with salt. Sprinkle with sesame seeds on each side and press in to adhere.

5.
Japanese-Style Fillet of Sole preparation step 5

Heat half the oil in a non-stick skillet, add fillets with sesame seeds side down and cook for 1-2 minutes. Turn gently and for another 1-2 minutes. Remove and set aside on a plate.

6.
Japanese-Style Fillet of Sole preparation step 6

Wipe out skillet with paper towels, add remaining oil and heat. Add vegetables, chile pepper and ginger and fry over very high heat while stirring, 2 minutes.

7.
Japanese-Style Fillet of Sole preparation step 7

Place fish on the vegetables with the sesame seed-encrusted side up.

8.
Japanese-Style Fillet of Sole preparation step 8

Pour in 3 tablespoons of water. Cover and cook over medium heat for 4-5 minutes, possibly even adding a little more water. Arrange vegetables and fish on plates, drizzle with sesame-lime vinaigrette and serve.