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© Amway

Sole Fillet in Ginger-Soy Marinade with Sesame Seeds


Total preparation time: 40 min / Servings: 4 / Energy value: 180 kcal each


  1. 30 cm Non-stick Frying Pan with Tempered Glass Lid

  2. Mixing Bowls with Lids


  1. 4 sole fillets (120 g each)

  2. 20 ml olive oil

  3. 10 g sesame seeds

Ingredients for marinade:

  1. 60 ml soy sauce

  2. 40 g ginger

  3. 20 ml lemon juice

  4. 30 g mint (4 sprigs for garnish, the rest for marinade)

  5. 1 tsp honey

  6. 1 tsp mustard grains

For garnish:

  1. 1 lemon

Nutritional information per 1 serving:

  1. Protein – 14.3 g

  2. Fat – 12.5 g

  3. Carbs – 2.6 g

  4. Energy value – 180.1 kcal

  5. Cholesterol – 72 mg

  6. Glycaemic index – 80 (high)

Preparation method:

  1. Rinse sole fillets, then pat dry with paper towels. Cut into big chunks (3-4 pieces per fillet).

  2. Make marinade by combining all respective ingredients and adding grated ginger to them. Let sole fillets marinate for 15 min.

  3. Pre-heat the frying pan and add olive oil. Wipe marinade off the fish chunks, dip them into sesame seeds, then fry for 3 min on each side. Cover with the lid and cook for another 8 min at low heat.

  4. Garnish with lemon slices and mint sprigs and serve.
    Marinated sole fillets can be steamed as well on a leaf of Chinese cabbage. However, avoid cooking using copious steam from intense boiling. Steam using moderately boiling water instead.

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