Sole Fillet Toast

3 Less
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."
Ingredients: (For 16 pieces)
sole fillet300g
finely grated lemon rind1 teaspoon
lemon juice1 teaspoon
flour30g
mixed herbs¼ teaspoon
white bread4 pieces
cucumber100g
cherry tomatoes120g
endive15g
Seasonings:
salt¼ teaspoon
canola oil3 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