Thursday, May 6, 2010

Sole in Ginger Sauce and Cilantro Slaw

Source: South Beach Diet Book

  • Sole (we used 6 thin filets)
  • 2/3 c. sherry
  • 1/4 c. soy sauce
  • 2 tsp fresh garlic
  • 2 tsp fresh ginger
  • 1/3 c. green onion, chopped
  • 1/2 tsp fresh ground black pepper


Preheat the oven to 400 F. Whisk sherry, soy, garlic, ginger, onion and pepper in a bowl. Spray a glass baking dish and pour sauce over fish. Bake for about 12 minutes, or until fish flakes with a fork.


This was a nice way to prepare sole. The original recipe called for orange roughy, but to be quite honest, I don't know what the hell that is. The recipe you could use sole, cod or flounder instead, so basically any white fish will do. This didn't have overwhelming flavour, but it was tastey! I served it with snap peas in the skillet with garlic and soy and some cilantro slaw (see below).

Source: A combination of the South Beach Diet Book and Me :)


  • Cilantro mayo
  • 1 bag of coleslaw mix
  • 2 stalks of green onion, chopped
  • 1/2 c. of fresh cilantro, loosely packed

Cilantro mayo:

  • 3/4 c. reduced fat mayo (I used Hellman's with olive oil light)
  • 3/4 c. cup of loosely packed cilantro leaves
  • 1 tbsp lime juice
  • 1 tsp soy sauce
  • 1 tsp fresh garlic

Combine ingredients in a food processor and blend until quite smooth.


Make the cilantro mayo. Mix the mayo with the other salad ingredients.


You definitely have to be a cilantro lover to enjoy this salad, which thankfully, I am! It was very fresh tasting a nice compliment to the fish.

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