Stir-Fried Sole Fillet with Black Bean Sauce

Stir-Fried Sole Fillet with Black Bean Sauce

Health Rating
Prep Cook Ready in Servings
10 min 10 min 20 min 2
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Ingredients


2 tbsp Black bean sauce
1 tbsp Canola oil
1 tsp Cornstarch (mix with 3 tablespoons water)
1/8 tsp Fish sauce
1 tsp minced Ginger root
1/2 tsp Granulated sugar
1 medium pepper(s) Green bell pepper (chopped)
1/8 tsp Sesame oil
2 fillet Flatfish (sole) (cut into pieces and marinate with 1/2 tablespoon cornstarch)
6 pepper Sun-dried chili pepper (de-seeded)
1 small Yellow onion (quartered)
2 green onion (stem) Green onion, scallion, ramp (cut into 1 1/2 inch length)

Instructions


Heat up the wok and add in the oil. Add sliced ginger, onions, bell peppers, dried red chilies and stir fry them until aromatic.

Add in the fish and do a quick stir.

Add the black bean sauce, fish sauce, sugar, and sesame oil and stir fry until the fish is cooked.

Add in the cornstarch mix to thicken the sauce.

Toss in the chopped scallion and do a quick stir, dish up and serve hot.

Nutrition Facts

Per Portion

Calories 276  
Calories from fat 96  
Calories from saturated fat 11.6  
Total Fat 10.7  g
Saturated Fat 1.3  g
Trans Fat 0.2  g
Polyunsaturated Fat 3.1  g
Monounsaturated Fat 5.5  g
Cholesterol 78  mg
Sodium 166  mg
Potassium 812  mg
Total Carbohydrate 12.5  g
Dietary Fiber 2.5  g
Sugars 4.9  g
Protein 32  g

Dietary servings

Per Portion


Meat 1.8
Vegetables 1.5

Energy sources


Pygal 0% 380.77642478 90.7540596089 18% 421.346601437 103.3273071 35% 437.735780307 211.686638049 47% 306.11974853 157.59926066 18% 35% 47% Alcohol Carbohydrates Fat Protein
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Meal Garden, 326 1/2 Bloor Street West, Unit 4, Toronto, Ontario, M5S 1W5, Canada