Sole fillets with soy and ginger

Sole fillets with soy and ginger

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Sole fillets cooked with soy sauce, ginger, and garlic. Serve the fillets with lightly cooked baby corn-cobs.
Servings: 6
Calories: 161
Prep Time 15 minutes
Cook Time 10 minutes


  • 1 1/2 lb sole fillets skinned
  • 2 egg whites
  • 1 teaspoon cornflour
  • 1/2 teaspoon Maldon or sea salt
  • 3 tablespoons peanut or grapeseed oil
  • 2 inch piece fresh root ginger peeled and grated
  • 1 large garlic clove very finely chopped
  • 3 tablespoons soy sauce
  • 1 tablespoon dry sherry
  • 3 tablespoons fish stock
  • 3 spring onions cut into matchstick strips


  • Cut the sole into long thin strips. Beat the egg whites, cornflour and salt until frothy, then pour over the fish, mixing well. Chill for 20 minutes.
  • Heat the oil in a wok or large frying pan. When nearly smoking, add the fish and stir-fry over a fairly high heat for 2 minutes. Remove from the pan with a slotted spoon, then discard all but 1 tablespoon of the oil. Add the ginger and garlic and stir-fry for 1 minute, then pour in the soy sauce, sherry and fish stock.
  • Bring to the boil quickly, then bubble for 2 minutes. Return the fish to the pan and heat through for 1 minute, stirring constantly. Pile on to a warmed serving dish, sprinkling with trie spring onion strips and serve at once.
  • Dip your fingers in cold water and then in salt before you start to skin the sole fillets. Serve the fillets with lightly cooked baby corn-cobs.
Calories: 161 kcal
Carbohydrates: 2 g
Protein: 16 g
Fat: 9g
Saturated Fat: 1 g
Trans Fat: 1 g
Cholesterol: 51 mg
Sodium: 1074 mg
Potassium: 253 mg
Fiber: 1 g
Sugar: 1 g
Vitamin A: 98 IU
Vitamin C: 1 mg
Calcium: 34 mg
Iron: 1 mg
Ingredients Fish & Seafood, Sole
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