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leaf-wrapped-asian-sole

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Recipe

Gently steamed fish makes a healthy, tasty supper.

Yield : Makes 4 servings
Prep Time : 15 mins
Cooking Time : 10 mins

Ingredients

  • 4 sole fillets, about 6 oz (175g) each
  • 4 tsp fresh lemon juice
  • 4 tsp soy sauce
  • 2 tsp fresh ginger, peeled and grated
  • Asian sesame oil, to drizzle
  • ¼ tsp ground white pepper
  • 16–20 large bok choy leaves, tough stalks removed

Directions

1. Drizzle each sole fillet with 1 tsp lemon juice, 1 tsp soy sauce, ½ tsp ginger, and a light, even drizzle of sesame oil. Gently roll the fillets lengthwise and arrange them on a heatproof plate.

2. Fill a large saucepan fitted with a steamer with 1in (2.5cm) water; bring to the boil, then reduce the heat to a simmer.

3. Blanch the bok choy leaves for several seconds in the water, or until soft, then place them briefly into a bowl of iced water.

4. Wrap each fillet in 4–5 leaves, securing with cocktail sticks if necessary. Set the plate with the fish on the steamer rack, place the lid on the steamer, and steam for 8–10 minutes, or until the fish becomes opaque.

Good with a mix of stir-fried vegetables, or with boiled white rice.

Variation:

Spinach-Wrapped Sole: Use unblanched leaf spinach instead of bok choy. Replace the soy sauce, ginger, and sesame oil with a little butter over the fillets, and sprinkle with chopped tarragon.

Notes

Steaming fish ensures that none of the flavors are lost during cooking.

Nutritional Benefits: Low fat


© 2008 Dorling Kindersley
 

Nutritional Information

Nutrients per serving (% daily value)

193kcal (10%)
104mg (10%)
36mg (59%)
172mcg RAE (6%)
785mg
67mg
32g
1g
1g
2g
78mg (26%)
513mg (21%)
1g (5%)
5g (8%)
1mg (7%)
 

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