recipe for Curried Sole comes from Seafish - www.seafish.org
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 Curried Sole
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
chopped coriander, to garnish
to make Curried Sole
the fillets onto a board, skinned side up, roll up
and cut in half.
the oil in a large shallow pan, add the onion and
cook for 2 - 3 minutes.
the curry sauce, reduce the heat and simmer for 3
- 4 minutes. Do not boil.
the fish, lemon juice and rind, cover and cook for
on a bed of rice, garnished with the almonds and coriander.
with the permission of Seafish - www.seafish.org