Japanese-Style Fillet of Sole
Japanese-Style Fillet of Sole - Spicy and sweet-tart: This savory fish lures with an abundance of flavors
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.
(Percentage of daily recommendation)
| Calorie | 374 cal. | (18 %) | ||
| Protein | 40 g | (41 %) | ||
| Fat | 15 g | (13 %) | ||
| Carbohydrates | 17 g | (11 %) | ||
| Sugar added | 2 g | (8 %) | ||
| Roughage | 12.5 g | (42 %) |
| Vitamin A | 1.6 mg | (200 %) | ||
| Vitamin D | 1.6 μg | (8 %) | ||
| Vitamin E | 13 mg | (108 %) | ||
| Vitamin K | 67.8 μg | (113 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 12.2 mg | (102 %) | ||
| Vitamin B₆ | 1 mg | (71 %) | ||
| Folate | 86 μg | (29 %) | ||
| Pantothenic acid | 1.6 mg | (27 %) | ||
| Biotin | 12.3 μg | (27 %) | ||
| Vitamin B₁₂ | 3.2 μg | (107 %) | ||
| Vitamin C | 114 mg | (120 %) | ||
| Potassium | 1,028 mg | (26 %) | ||
| Calcium | 213 mg | (21 %) | ||
| Magnesium | 122 mg | (41 %) | ||
| Iron | 6.6 mg | (44 %) | ||
| Iodine | 100 μg | (50 %) | ||
| Zinc | 3.5 mg | (44 %) | ||
| Saturated fatty acids | 2.3 g | |||
| Uric acid | 328 mg | |||
| Cholesterol | 154 mg | |||
| Complete sugar | 16 g |
Ingredients
- Ingredients
- 2 carrots
- 1 yellow Bell pepper
- 2 ozs Snow peas
- 7 ozs Napa cabbage
- 1 medium-sized onion
- 1 pc fresh ginger
- 1 red chili pepper
- ½ Lime
- 1 tsp sesame oil
- 1 Tbsp Mirin (or dry Sherry)
- 1 Tbsp soy sauce
- 1 tsp honey
- 2 Sole fillet (each about 5-6 oz.)
- salt
- 2 Tbsps unhulled Sesame seeds
- 2 Tbsps vegetable oil
Kitchen utensils
Preparation steps
Trim carrots, bell pepper, snow peas, cabbage and onion. Peel or rinse if necessary and cut into very thin strips.
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.
Whisk sesame oil, 1 tablespoon lime juice, mirin, soy sauce and honey with about 2 tablespoons of water to make a vinaigrette. Set aside.
Rinse fish fillets, pat dry and sprinkle with salt. Sprinkle with sesame seeds on each side and press in to adhere.
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.
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.
Place fish on the vegetables with the sesame seed-encrusted side up.
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.
