Fillet of Sole with Asparagus Recipe


Preparation Time5 MinCooking Time10 Min
Ready In15 MinDifficulty LevelEasy
Health IndexAverageCuisine
Main IngredientInterest Group


 Cornstarch2 Teaspoon
 Soy sauce2 Teaspoon
 Salad oil2 Teaspoon
 Fillet sole3⁄4 Pound, cut in 1 by 3 inch strips
 Salad oil3 Tablespoon
 Garlic1 Clove (5 gm), minced / pressed
 Asparagus1 Pound, tough ends removed, cut in 1/2 inch slanting slices
 Regular strength chicken broth/Water2 Tablespoon

Nutrition Facts

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


Mix together cornstarch, soy, and the 2 teaspoons salad oil.
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.