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Recipe for :

Curried Sole

This recipe for Curried Sole 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 Curried Sole

4 x 170g (6oz) lemon sole or megrim fillets, skinned
1 x 15ml spoon (1 tablespoon) oil
1 onion, chopped
1 x 350g jar ready-prepared curry sauce
juice and rind of 1 lemon
55g (2oz) toasted flaked almonds, to garnish

fresh chopped coriander, to garnish

How to make Curried Sole

  • Lay the fillets onto a board, skinned side up, roll up and cut in half.
  • Heat the oil in a large shallow pan, add the onion and cook for 2 - 3 minutes.
  • Add the curry sauce, reduce the heat and simmer for 3 - 4 minutes. Do not boil.
  • Add the fish, lemon juice and rind, cover and cook for 5 minutes.
  • Serve on a bed of rice, garnished with the almonds and coriander.

Serves 4





Reproduced with the permission of Seafish -