Skip to main contentSkip to footer
Join now
Join now
Join WW today and gain full access to all of our recipes and meal plans. Sign up today!
Photo of Fillet of sole with crispy ginger by WW

Fillet of sole with crispy ginger

1
0
0
SmartPoints® value per serving
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 teaspoons, fresh, about 2-inches each, peeled and cut into thin matchsticks

Soy Sauce

2 tablespoons, divided

Calorie controlled cooking spray

5 spray(s)

Garlic

2 clove(s), thinly sliced

Root Ginger

1 teaspoons, 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.

You might like

You might like