recipe for Caribbean Sole Fillets comes from Seafish
in 1981 the Sea Fish Industry Authority, known as Seafish,
works across all sectors of the UK seafood industry
to promote good quality, sustainable seafood. Its research
and projects are aimed at raising standards, improving
efficiency and ensuring that the industry develops in
a viable way.
Seafish delivers expert knowledge, skills and support
which help the UK seafood industry secure a sustainable
and profitable future. It is the UKs only cross-industry
seafood body working with fishermen, processors, wholesalers,
seafood farmers, fish friers, caterers, retailers and
the import / export trade.
for Caribbean Sole Fillets
x 170g (6oz) plaice or sole fillets, skinned
2 x 15ml spoon (2 tablespoons) coriander leaves
1 mango, peeled and sliced
a pinch of nutmeg
2 x 15ml spoon (2 tablespoons) white wine
4 x 15ml spoon (4 tablespoons) natural yogurt
2 x 5ml spoon (2 teaspoons) mild curry paste
to make Caribbean Sole Fillets
the fish fillets on a board skinned side up and line
with coriander leaves, top with the mango slices.
Sprinkle with the nutmeg. Roll up and if necessary
secure with a cocktail stick.
in a deep pan and add the white wine. Cover and cook
for 5 - 7 minutes.
mix together the yogurt and curry.
the fish and slice. Serve on a bed of rice, with peas,
and drizzled with the yogurt sauce.
with the permission of Seafish - www.seafish.org