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dietary

Carb Safe
≤ 30g
Low Carb
≤ 15g
Very Low Carb
≤ 3g
Low Cholesterol
≤ 60mg (main dish)
≤ 20mg (all others)
Low Calorie
≤ 360 calories (main dish)
≤ 120 calories (all others)
Low Saturated Fat
≤ 3g (main dish)
≤ 1g (all others)

total time

≤ 10 minutes ≤ 20 minutes ≤ 30 minutes

Difficulty

Easy Intermediate Difficult

Steamed Oriental Sole Dish
 
Source: dLife

Fresh sole fillets seasoned with an Asian sauce and sided with vegetables.

Rating:
Prep Time: 10 minutes
Cook Time: 10 minutes
Difficulty: INTERMEDIATE

Nutrition Facts

Makes 6 servings
Serving Size: 1 each
Amount Per Serving
Calories 165.3
Total Carbs 5 g
Dietary Fiber 1.2 g
Sugars 1.9 g
Total Fat 4 g
Saturated Fat 0.7 g
Unsaturated Fat 3.3 g
Potassium 767.4 mg
Protein 25.5 g
Sodium 383.5 mg
Dietary Exchanges
1/2 Fat, 1 Vegetable, 3 1/4 Very Lean Meat
See the Detailed Nutritional Analysis
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Servings
Ingredients
2 scallions , cut diagonally into 1-inch pieces
2 medium carrots , peeled and julienned
1 cup chopped bok choy , finely
1 cup snow peas , trimmed
0.5 tbsp fresh ginger root , 4 thin slices, julienned
1.5 lb sole fillet
3 tbsp low sodium soy sauce
1 tbsp sesame oil
2 tbsp cooking sherry


Directions
1 Prepare all the vegetables as directed.
2 Place the sole fillets and vegetables on a large heat-proof plate.
3 In a small bowl mix together the soy sauce, sesame oil, and sherry. Lightly sprinkle the sauce over the fish and vegetables.
4 Put a steamer rack inside a large wok or saucepan. On the bottom of the wok or pan pour 3 inches of water (if necessary add more water).
5 Take the plate of fish and vegetables and put it on the steamer rack.
6 Cover the wok or pot and let steam for 5-8 minutes.
7 Ready to serve.


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