Fillet of sole with crispy ginger
0
Points®
Total time: 30 min • Prep: 15 min • Cook: 15 min • Serves: 4 • Difficulty: Easy
Sole, a quick-cooking, mild fish, is topped with slightly spicy, pan-fried ginger for a perfect flavour combo. Bright green pak choi adds a wonderful colour contrast
Ingredients
Calorie controlled cooking spray
10 spray(s)
Dover sole, whole, raw
450 g, four 4 oz fillets
Root Ginger
2 teaspoon(s), fresh, about 2-inches each, peeled and cut into thin matchsticks
Soy Sauce
2 tablespoon(s), divided
Calorie controlled cooking spray
5 spray(s)
Garlic
2 clove(s), thinly sliced
Root Ginger
1 teaspoon(s), fresh
Instructions
1
Place a large nonstick frying pan over medium-high heat; add 5 sprays cooking spray. Place fillets in pan and cook, flipping gently so they do not break apart, about 2 to 3 minutes per side; remove fish to a plate and cover to keep warm.
2
Add another 5 sprays of cooking spray to same frying pan. When hot, add ginger matchsticks; cook for 3 minutes, turning once. Add 1 tablespoon of soy sauce and cook until all liquid is absorbed; remove ginger from pan.
3
Off heat, coat frying pan with remaining 5 sprays cooking spray; add garlic and grated ginger and cook for 30 seconds. Add pak choi and cook until wilted, about 3 minutes; stir in remaining tablespoon of soy sauce.
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