Sole with Asparagus
|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|
In a small bowl, stir together cornstarch, soy, and 2 teaspoons oil.
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.
Calories 423 Calories from Fat 220
% Daily Value*
Total Fat 25 g38.2%
Saturated Fat 1.6 g8.1%
Trans Fat 0.4 g
Cholesterol 81.6 mg27.2%
Sodium 424.9 mg17.7%
Total Carbohydrates 15 g4.8%
Dietary Fiber 4.9 g19.5%
Sugars 4.4 g
Protein 37 g75%
Vitamin A 35.4% Vitamin C 26.9%
Calcium 8.9% Iron 31.2%
*Based on a 2000 Calorie diet