Fillet of Sole with Asparagus Recipe

Summary

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

Ingredients

 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

Directions

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.
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