Ginger lemon sole with Chinese greens
Spice up lemon sole fillets with a punchy but healthy topping
Difficulty and servings
Serves 2
Preparation and cooking times
Prep 5 mins
Cook 10 mins
- Put the lemon sole on a baking tray. Mix the ginger plus syrup, chilli, half the garlic and soy in a small bowl. Spoon over the fish. Put under a hot grill for around 4-5 minutes, depending on thickness of fillets, or until cooked through.
- Meanwhile, heat 2 tsp of oil in a wok. Tip in remaining the garlic and soften for 10 seconds before adding the pak choi or greens. Cook for 3-4 minutes, until just wilted and tender. Pile the greens on a plate alongside fish and drizzle with the gingery juices. Serve with a small bowl of cooked rice, if you like.
PER SERVING (without rice)
194 kcalories, protein 20.6g, carbohydrate 15.4g, fat 5.9 g, saturated fat 1g, fibre 2g, salt 1.88 g
Recipe from olive magazine, January 2011.
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http://www.bbcgoodfood.com/recipes/995654/
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Ingredients
- 2 skinless lemon sole fillets
- 1 ball stem ginger in syrup, plus 1 tbsp syrup from the jar
- 1 red chilli , sliced
- 4 garlic cloves , crushed
- 1 tbsp soy sauce
- vegetable oil
- 300g pak choi or other Chinese greens, cleaned and sliced if large
- cooked rice , to serve (optional)
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These dainty little puds are packed with citrus flavours, the perfect end to a meal
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Difficulty and servings
Serves 2
Preparation and cooking times
Prep 5 mins
Cook 10 mins
Ingredients
- 2 skinless lemon sole fillets
- 1 ball stem ginger in syrup, plus 1 tbsp syrup from the jar
- 1 red chilli , sliced
- 4 garlic cloves , crushed
- 1 tbsp soy sauce
- vegetable oil
- 300g pak choi or other Chinese greens, cleaned and sliced if large
- cooked rice , to serve (optional)
PER SERVING (without rice)
194 kcalories, protein 20.6g, carbohydrate 15.4g, fat 5.9 g, saturated fat 1g, fibre 2g, salt 1.88 g
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Here are three other great reasons why to sign up:
- You get an online binder, where you can store all your favourite recipes and create menus.
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11 January 2011
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11 January 2011
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30 May 2012
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05 January 2013
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