Sole Fillet Toast
Accredited Practising Dietitian (DAA) and the President of Hong Kong
Nutrition Association, Mr Frankie SIU said, "Sole fillet is a
protein rich and low-fat food. Using grated lemon rind, lemon juice
and mixed herbs to marinate sole fillet can reduce the use of
condiment and helps to maintain normal blood pressure."
Available in Other Languages
Tagalog and Indonesian versions are extracted from the Less-Salt-and-Sugar Recipes published by the Committee of Reduction of Salt and Sugar in Food.
Ingredients: (For 16 pieces)
| sole fillet | 300g |
| finely grated lemon rind | 1 teaspoon |
| lemon juice | 1 teaspoon |
| flour | 30g |
| mixed herbs | ¼ teaspoon |
| white bread | 4 pieces |
| cucumber | 100g |
| cherry tomatoes | 120g |
| endive | 15g |
Seasonings:
| salt | ¼ teaspoon |
| canola oil | 3 teaspoon |
Cooking Method:
| 1. | Wash the sole fillet. Pat dry and slice. Set aside. |
| 2. | Wash the cucumber and slice into thin rounds. Set aside. |
| 3. | Wash the cherry tomatoes and slice into halves. Set aside. |
| 4. | Wash the lemon. Squeeze lemon juice and then finely grate the lemon rind. |
| 5. | Marinate the sole fillet with the finely grated lemon rind, lemon juice and mixed herbs for 10 minutes. |
| 6. | Coat the sole fillet with flour. Shake to remove excessive flour. Set aside. |
| 7. | Heat the canola oil over a medium-high fire in a fry pan. While the oil is hot, place the sole fillet into the fry pan. Pan fry the sole fillet on both side for 5 minutes until golden brown. |
| 8. | Preheat the oven to 130ºC. Bake the white bread for 3 minutes. Cut the edges and divide each piece of the white bread into four equal parts. |
| 9. | To serve, put the bread on a plate. Place the cucumber, sole fillet, cherry tomatoes and endive on top of the white bread and pierce them with a toothpick for holding together. |
Per Serving:
| Energy (kcal) | 84 |
| Carbohydrate (g) | 9 |
| Protein (g) | 4 |
| Fat (g) | 4 |
| Cholesterol (mg) | 4 |
| Sodium (mg) | 163 |
The energy and nutrient content is estimated according to the information
compiled from the USDA Nutrient Data Laboratory. Values are for reference
only.
This recipe is provided by Jimmy Coffee.
Extract from CookSmart, Issue 25
