Sole is rich in protein and low in fat compared to red meat such as beef and pork. It is rich in Omega-3 fatty acids, which help lower blood lipid levels and maintain cardiovascular health. It is worth noting that many deep-sea fish contain high levels of mercury, while the mercury content in sole is relatively low. The nutritional value of frozen sole is not much different from that of fresh one, so it is an economical and convenient choice.
Ingredients (for 4 people):
1 frozen sole fillet (about 350g)
Pumpkin 100g
Egg white 1 piece
Scallion 2 pieces
Marinade:
Corn flour 1-2 tsp
Broth 300 ml
Olive oil 1 tsp
Salt, sugar, pepper to taste
Method:
1. Peel the pumpkin and cut it into pieces, each piece should be about the size of two fingers
2. Add olive oil to a non-stick pan, add the pumpkin, and fry over low heat until half cooked (about 2 minutes). Set aside.
3. Thaw the sole fillet, drain the water, lay it flat, put the pumpkin strips on it, add appropriate amount of salt, sugar and pepper to taste, roll it into a cylinder, and then tie it up with green bamboo shoots.
4. Place the sole fillet rolls on a plate and steam over high heat for about 8 minutes.
5. Bring the soup to a boil, add a little sugar and corn flour and cook until thick, add egg whites and mix well to make the sauce
6. Drizzle the sole fillet with sauce and sprinkle with green onion, red pepper shreds, etc. for decoration.
Tips from Chef Eric:
The sole fillet should be thawed naturally, and never rinsed with water, otherwise the meat will become "soft and soggy".
Nutritional Value (4 people):
Protein 66.5g
Energy 520Cal
Fat 15g
Fiber 2g
Recipe provided by: Chef Eric Leung of Union Hospital’s Green Café.
