- Recipes Home
- Interest Groups
Sole with Asparagus Recipe
|Soy sauce||2 Teaspoon|
|Salad oil||3 Tablespoon|
|Sole fillets||3⁄4 Pound, cut in 1 by 3 inch strips|
|Garlic clove||1 Large, minced / pressed|
|Asparagus||1 Pound, tough ends removed , cut into 1/2 inch thick slanting slices|
Calories 509 Calories from Fat 309
% Daily Value*
Total Fat 35 g53.5%
Saturated Fat 5.9 g29.7%
Trans Fat 0.4 g
Cholesterol 96 mg
Sodium 803.1 mg33.5%
Total Carbohydrates 25 g8.4%
Dietary Fiber 4.9 g19.5%
Sugars 9.2 g
Protein 27 g54.1%
Vitamin A 34.3% Vitamin C 22.1%
Calcium 9.5% Iron 27.8%
*Based on a 2000 Calorie diet
Gently stir in fish strips, coating pieces evenly.
Heat 2 tablespoons oil in a wok or wide frying pan over medium-high heat.
When oil is hot, add fish and gently stir-fry until golden (2 to 3 minutes); remove from pan and set aside.
Increase heat to high.
Add 1 more tablespoon oil to pan.
When oil is hot, add garlic and stironce; then add asparagus and stir-fry for 1 minute.
Add water; cover and cook for 2 to 3 minutes.
Return fish to pan and stir-fry just until heated through.