Fish with Rice Wine

30 minutes Prep: 20 minutes Cook: 10 minutes

480 calories per serving view nutrition facts

4 servings suggest servings

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Ingredients

2	pounds	sole fillets
1	cup	whole wheat flour
1	x	vegetable oil
1	x	sesame oil
1	cup	rice wine
1	x	lemon	juice of 1
1/4	cup	ginger	fresh, peeled, grated
1	x	white pepper
1/2	cup	pine nuts	toasted
1/2	bunch	scallions, spring or green onions	trimmed, chopped fine on the diagonal

Directions

Dredge fish in whole wheat flour.

Use about 2/3 vegetable oil to 1/3 sesame oil.

Heat enough oil mixture to coat the bottom of a large skillet.

(To cook all the fish at the same time will require more than 1 skillet.)

Add fish (do not crowd) and cook on both sides until done (about 5 minutes in all).

Remove the fish to serving platter or plates.

Keep warm.

To the skillet,add rice wine and lemon juice,ginger,pepper and pine nuts.

Reduce until no longer runny.

Pour over the fish.

Garnish fish with minced or slivered scallions.

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Nutrition Facts

Serving Size 274g

Amount per Serving

Calories 480 29% of calories from fat

	% Daily Value*
Total Fat 16.0g	24%
Saturated Fat 2.0g	9%
Trans Fat 0.0g
Cholesterol 154mg	51%
Sodium 240mg	10%
Total Carbohydrate 24.0g	8%
Dietary Fiber 4.0g	17%
Sugars 1.0g
Protein 61.0g	123%

Vitamin A	2%		Vitamin C	0%
Calcium	5%		Iron	16%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

How is this calculated?

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Member Review

Healthy Cornbread

This was not exactly like traditional cornbread of course, so if that's what you're expecting you may not agree with my rating. However, this was absolutely delicious cornbread. I love whole wheat flour and this cornbread makes excellent use of it. It smells great like cornbread, nice and crumbly like cornbread, and short of taking out the egg yolk it would be hard to beat the healthiness of this recipe.

Reviewed by redfilly