Teriyaki sole with marinated sprouted vegetables and chickpeas

COOK TIME
40 mins

TOTAL TIME
40 mins

Ingredients

Directions

1. 1

   Peel the orange and lemon so that the white skin is completely removed. Remove the fillets with a sharp knife between the parting skins. Squeeze the juice out of the parting skins. Dice half of the fillets (use the rest for other purposes). Peel and finely dice the shallot. Mix vinegar, 3 tablespoons orange-lemon juice, shallots, 1 tablespoon honey, a little salt and pepper. Finally, fold in 3-4 tablespoons of olive oil. Mix chick peas and vinaigrette. Wash and drain the sprouts

2. 2

   For the Teriyaki sauce, peel and finely chop the ginger. Roast sesame seeds in a pan without fat, remove. Let the pan cool down a little. Then add sesame oil, ginger, orange and lemon fillets, 3 tbsp soy sauce, 1 tbsp honey, sherry and sesame seeds to the pan. Bring to the boil and simmer for about 2 minutes

3. 3

   Roll up sole fillets and pin them with a wooden skewer. Season with fish spice. Heat 3 tablespoons of oil in an ovenproof pan and fry the sole rolls lightly. Then place in the preheated oven (electric cooker: 175 °C/ circulating air: 150 °C/ gas: see manufacturer) and cook for approx. 5 minutes

4. 4

   Wash the coriander, dab dry, chop the leaves finely. Stir 1 tsp. coriander into the sauce and season with 1 tbsp. soy sauce and pepper. Fold the sprouts into the marinated chickpeas and arrange them on 4 plates, each in the middle. Remove the skewers from the sole rolls, place the rolls around the salad and drizzle with Teriyaki sauce. Sprinkle with remaining coriander

Nutrition Facts

KCAL
410 kcal

CARBS
14 g

FATS
24 g

PROTEINS
32 g