I do not like fish. I will go out of my way to eat anything other than fish, unless it is deep-fried or comes inside its own shell. But I am trying to eat healthier these days - I consider myself kind of "in training" before starting the South Beach diet in earnest - and I've been inspired by watching reruns of the BBCAmerica show You Are What You Eat. So with that in mind, I picked up two petrale sole filets at the grocery store and whipped up this quick and easy meal. And here's another first: with all the delicious green onions, cilantro and ginger, I'm submitting this as my first entry to Kalyn’s Weekend Herb Blogging, which is being hosted by Cooking 4 All Seasons this weekend.
Easy Asian Sole
2 filets sole
1 cup milk (approx)
Juice of 2 limes
1/4 c low-sodium soy sauce
1 Tbsp grated ginger
1 tsp chile paste (sambal oelek)
1 Tbsp hoisin sauce
1 Tbsp rice wine vinegar
1 tsp sesame oil
2 green onions, sliced (green & light green parts only)
2 Tbsp chopped fresh cilantro
salt & pepper
Preheat oven to 400. Put the sole in a wide dish and pour the milk over it - the milk should just barely cover the fish.
In the meantime, mix up all the rest of the ingredients (except green onions and cilantro) in a bowl. Mix in about half of the green onions. After the fish has soaked in the milk for 20 minutes, pat it dry, season with salt & pepper, and put it in a shallow oven-safe dish. Pour the dressing over it. Bake for 10 minutes, until the fish flakes easily. Serve over brown rice (they have frozen brown rice at Trader Joe's - cooks in 3 mins in micro!) and spoon a little of the marinade over the top - the rice tastes great with the dressing. Sprinkle with the reserved green onion & the cilantro.
This really turned out well, and soaking the fish in milk first removes a lot of the "fishy" taste that I hate.