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Fillet of Sole with Asparagus Recipe
|Soy sauce||2 Teaspoon|
|Salad oil||2 Teaspoon|
|Fillet sole||3⁄4 Pound, cut in 1 by 3 inch strips|
|Salad oil||3 Tablespoon|
|Garlic||1 Clove (5 gm), minced / pressed|
|Asparagus||1 Pound, tough ends removed, cut in 1/2 inch slanting slices|
|Regular strength chicken broth/Water||2 Tablespoon|
Serving size: Complete recipe
Calories 939 Calories from Fat 528
% Daily Value*
Total Fat 60 g91.7%
Saturated Fat 3.7 g18.5%
Trans Fat 1 g
Cholesterol 163.3 mg
Sodium 925.5 mg38.6%
Total Carbohydrates 30 g9.9%
Dietary Fiber 9.8 g39.2%
Sugars 8.9 g
Protein 75 g150.4%
Vitamin A 70.8% Vitamin C 54.6%
Calcium 18.1% Iron 62.5%
*Based on a 2000 Calorie diet
Stir in fish and mix until evenly coated.
Place wok over medium-high heat.
When wok is hot, add 2 tablespoons of the oil.
When oil is hot, add fish and gently stir-fry until golden (about 2 to 3 minutes); remove fish from wok and set aside.
Add remaining 1 tablespoon oil to wok.
When oil is hot, add garlic and stir-fry for about 30 seconds.
Add asparagus and stir-fry 30 seconds.
Add chicken broth, cover and cook, stirring frequently, for about 3 to 4 minutes.
Return fish to wok and stir-fry just to heat through.