Ingredients

Sauce
250 ml chicken stock
2 tsp soy sauce
1 tsp sesame oil
1 tbsp caster sugar
1 tsp cider vinegar
1 tbsp cornflour
1 large  spring onion finely sliced

350g sole or plaice fillets, skinned and cut into strips
Flour for coating
Salt and pepper
1 egg lightly beaten
Soft fine  breadcrumbs

125g courgettes, cut into matchsticks
Half a small red pepper cut into matchsticks
Sunflower oil for frying

Method:

Season the flour for the fish with some salt and pepper and spread it out onto a plate. Whisk the egg in a bowl and spread the breadcrumbs onto another plate.  Dip the strips of fish first into the seasoned flour, then into the beaten egg and finally coat with the breadcrumbs. 

To make the sauce, mix together the stock, soy sauce, sesame oil, sugar vinegar and cornflour. Pour the sauce into a saucepan, bring to the boil and then simmer for 2 to 3 minutes until thickened and smooth. Stir in the spring onion.

Heat 1 and half tablespoons of the oil in a pan and sauté the courgette and red pepper for about 4 minutes or until tender. Heat a little oil in a large frying pan and sauté the fish for two to three minutes each side or until cooked (be careful not to overcook the fish). 

Add the vegetables , pour over the sauce and heat through. Divide the fish between two plates, and  top with some of the vegetables .

Information:

MAKES 2 PORTIONS
Prep time 15 minutes
Cook time 15 minutes
Suitable for freezing