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Recipe for :

Caribbean Sole Fillets

This recipe for Caribbean Sole Fillets comes from Seafish -

Seafish Established 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 UK’s only cross-industry seafood body working with fishermen, processors, wholesalers, seafood farmers, fish friers, caterers, retailers and the import / export trade.

Ingredients for Caribbean Sole Fillets

4 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

How to make Caribbean Sole Fillets

  • Lay 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.
  • Place in a deep pan and add the white wine. Cover and cook for 5 - 7 minutes.
  • Meanwhile mix together the yogurt and curry.
  • Remove the fish and slice. Serve on a bed of rice, with peas, and drizzled with the yogurt sauce.

Serves 4





Reproduced with the permission of Seafish -