Tandoori sole recipe
information
Preparation time: 10 minutes, plus marinating,
Cooking time: 15 minutes,
Oven temperature: 180°C, 350°F, gas 4,
Calories: 184 per portion
ingredients
1/2 teaspoon chilli powder
1/2 teaspoon turmeric
1/2 teaspoon ground coriander
1/2 teaspoon ground cumin
1 teaspoon ground ginger
1/2 teaspoon garam masala
1/2 teaspoon salt
300 ml (1/2 pint) natural low-fat yogurt
2 garlic cloves, crushed
4 lemon sole, skinned and filleted
1/2 teaspoon turmeric
1/2 teaspoon ground coriander
1/2 teaspoon ground cumin
1 teaspoon ground ginger
1/2 teaspoon garam masala
1/2 teaspoon salt
300 ml (1/2 pint) natural low-fat yogurt
2 garlic cloves, crushed
4 lemon sole, skinned and filleted
For the garnish
coriander leaves lime wedges
method
1. Mix all the spices together. Add to the yogurt with the garlic and stir until well mixed. Pour into a large bowl, add the fish, turn to coat thoroughly and leave to marinate for 1 hour.
2. Pour boiling water into a roasting pan to come halfway up the sides. Put a grill rack in the pan and place the marinated fish on the rack.
3. Pour any remaining marinade over the fish. Cook in the oven for 15 minutes. Garnish with coriander and lime wedges and serve immediately.
Garam masala is an aromatic mixture of Oriental spices. It is best to buy it in a shop with a brisk turnover of seasonings used in ethnic cooking.
2. Pour boiling water into a roasting pan to come halfway up the sides. Put a grill rack in the pan and place the marinated fish on the rack.
3. Pour any remaining marinade over the fish. Cook in the oven for 15 minutes. Garnish with coriander and lime wedges and serve immediately.
Garam masala is an aromatic mixture of Oriental spices. It is best to buy it in a shop with a brisk turnover of seasonings used in ethnic cooking.
serving amount
serves 4
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