My Fish for the Sole | How to make My Fish for the Sole

By Pritha Sen  |  16th Nov 2015  |  
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  • My Fish for the Sole, How to make My Fish for the Sole
My Fish for the Soleby Pritha Sen
  • Prep Time

    0

    mins
  • Cook Time

    15

    mins
  • Serves

    2

    People

14

0





About My Fish for the Sole

I make this with Sole. I suppose you can make it with any white fish -- Basa or Bhetki or Snapper. You can have just the fish and vegetables, or with wholegrain bread or with wheat spaghetti. Your choice.

My Fish for the Sole is a popular aromatic and delicious dish. You can try making this amazing My Fish for the Sole in your kitchen. This recipe requires few minutes for preparation and 15 minutes to cook. The My Fish for the Sole by Pritha Sen has detailed steps with pictures so you can easily learn how to cook My Fish for the Sole at home without any difficulty. My Fish for the Sole is enjoyed by everyone and can be served on special occasions. The flavours of the My Fish for the Sole would satiate your taste buds. You must try making My Fish for the Sole this weekend. Share your My Fish for the Sole cooking experience on the BetterButter platform. You can also use the "What's cooking" feature on the app to get in touch with other home chefs like Pritha Sen for inputs. In case you have any queries for My Fish for the Sole you can comment on the recipe page to connect with the Pritha Sen. You can also rate the My Fish for the Sole and give feedback.

My Fish for the Sole

Ingredients to make My Fish for the Sole

  • Sole Fillets: 4-6
  • Tomato: 1 large cut in rings
  • Garlic: 2 tsp finely minced
  • Onion: 1 large cut in rings
  • Brocolli: a few florets
  • Thai Spring Roll Sauce or any sweet & sour sauce: 1 tbsp
  • Light soya sauce: 3 tbsp
  • Vinegar: 2 tsp
  • Olive oil or Sesame Oil: 2 tbsp
  • Whole dry chilli: 1 broken into bits
  • Flour: 2-3 tbsp
  • Chilli flakes: to taste
  • Herb Salt: to taste
  • Sole Fillets: 4-6
  • Spinach or Mustard Greens or Haak; whole leaves washed
  • Tomato: 1 large cut in rings
  • Garlic: 2 tsp finely minced
  • Onion: 1 large cut in rings
  • Brocolli: a few florets
  • Thai Spring Roll Sauce or any sweet & sour sauce: 1 tbsp
  • Light soya sauce: 3 tbsp
  • Vinegar: 2 tsp
  • Olive oil or Sesame Oil: 2 tbsp
  • Whole dry chilli: 1 broken into bits
  • Flour: 2-3 tbsp
  • Chilli flakes: to taste
  • Herb Salt: to taste

How to make My Fish for the Sole

  1. Marinate fish fillets with vinegar, 1 tsp minced garlic, 2 tsp soya sauce and the spring roll sauce. No salt. Keep in fridge.
  2. 15 mins before dinner, take the fillets and dust them lightly with flour
  3. Heat the oil in a non-stick pan and add chopped garlic and the whole dry chilli bits.
  4. When aroma rises, add the fish and quickly sear and seal both sides on high heat.
  5. Lower heat and cover fish first with one layer of onions, then a layer of brocolli, then the tomato rings and lastly the whole leaves of greens.
  6. Sprinkle the rest of the soya sauce, chilli flakes and some herbed salt. In case you dont have it any mixed herbs will do.
  7. Cover the pan with a tight fitting lid and steam for 10 mins.
  8. The greens will be beautifully steamed and form a covering on the fish like an upturned plate
  9. Turn the plate over on a serving dish. The greens will now be at the bottom and the fish on top.
  10. Cut in pie slices and serve.

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