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Sole with Asparagus

Chef.Foodie's picture
  Cornstarch 2 Teaspoon
  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
  Water 2 Tablespoon

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.

Recipe Summary

Difficulty Level: 
Very Easy
Side Dish
Stir Fried
Quick, Healthy
Preparation Time: 
5 Minutes
Cook Time: 
10 Minutes
Ready In: 
15 Minutes

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Average: 4.1 (17 votes)

Nutrition Rank

Nutrition Facts

Serving size

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

Sole With Asparagus Recipe