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Photo of Fillet of sole with crispy ginger by WW

Fillet of sole with crispy ginger

0
Points®
Total Time
30 min
Prep
15 min
Cook
15 min
Serves
4
Difficulty
Moderate
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.

Notes

Serve with pak choi. Ideally need 225g, cut in half lengthwise and wash in cold water. Cook in a frying pan until wilted, about 3 minutes. Place pak choi in the centre of 4 plates. Top each with 1 piece of fish and 2 tablespoons of crispy ginger.

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