Tandoori sole
Tandoori Sole is a traditional Indian recipe of tandoor roasted sole fish. The dish includes chilli powder, ground coriander, ground cumin, ground ginger, garam masala and garlic. Garnished with coriander leaves and lime wedges.
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
- 1/2 pint natural low-fat yogurt
- 2 garlic cloves crushed
- 4 lemon sole skinned and filleted
for the garnish
- coriander leaves, lime wedges
Instructions
- 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.
- 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.
- 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.
Calories: 676 kcal
Carbohydrates: 6 g
Protein: 115 g
Fat: 19g
Saturated Fat: 5 g
Trans Fat: 1 g
Cholesterol: 409 mg
Sodium: 3001 mg
Potassium: 1610 mg
Fiber: 1 g
Sugar: 4 g
Vitamin A: 405 IU
Vitamin C: 1 mg
Calcium: 306 mg
Iron: 2 mg