Savour the Delicious Freshwater Sole Fish with this Simple Indian Recipe!

The Sole fish belongs to various families, and the most common among them is the Soleidae family. The fish is majorly found around the European and American coasts. While the varieties of Sole are plenty,  the Dover sole is the most commonly available type globally.  

Sole fish is enjoyed in many countries for its unique flavour and the particular varieties available. While Sole fish is prevalent in many European countries, the name sole is also given to other forms of flatfishes that look similar. It feeds on shellfish, crustaceans and other such aquatic bodies found on the bottom of the sea.  In India, sole fish is known by many names. Some of these names include Elachil, Manthal and Mangu. The fish is considered one of the healthiest varieties and is prominently consumed in curry, fried or grilled. Moreover, it boasts a mild flavour making it perfectly versatile to be prepared in many forms and flavours of the different regions of India.

What are the Sole Fish Features?

When you see a sole fish, you will find it slightly different from the rest because of its distinct features. Some include: 

–      A flatfish, the Sole Fish features a typically brown colour with a white underside.  

–      It can grow up to 28 inches long, around 71 cm long.

–     It inhabits the floor of water bodies and feeds on bottom-dwelling fish.

–      It features two small eyes. 

What is the Sole Fish Nutrition Value?

We are well aware of the health benefits that freshwater fish and seawater fish offer. Right from being nutritious for the heart to providing your body with the essential Omega-3 fatty acids and vitamins, eating fish regularly promises excellent results. 

Let’s find out what makes Sole Fish healthy and why you should add it to your meals: 

1.    Sole fish is low in calories but is high in protein. 

2.    Sole Fish benefits the body by offering essential nutrients such as selenium, phosphorus, vitamins including vitamin B12 and minerals.

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Sole Fish Healthy Recipes to Enjoy

There are many healthy Sole Fish recipes that you can prepare at home. All you need to ensure is to get freshly caught sole fish so that you get to savour the authentic flavours of this fish. Here’s how you can prepare a Sole Fish Recipe Indian style at home:

Course

Main Dish

Cuisine

Indian

Prep Time

45 minutes

Servings

people

Ingredients

• Fresh sole fish
• 1 tsp Lemon Juice
• 1 onion finely diced
• 2 tsp Coriander Seeds
• 2 tsp black peppercorns
• 4-5 garlic cloves
• 1 cup grated coconut
• 1 cup Coriander leaves
• 1 tsp ginger finely chopped
• 1/2 tsp Cinnamon powder
• 1/2 tsp clove powder
• Cooking oil of choice
• 1/2 cup tamarind paste
• salt

Course Main Dish Cuisine Indian Prep Time 45 minutes Servings people Ingredients Fresh sole fish 1 tsp Lemon Juice 1 onion finely diced 2 tsp Coriander Seeds 2 tsp black peppercorns 4-5 garlic cloves 1 cup grated coconut 1 cup Coriander leaves 1 tsp ginger finely chopped 1/2 tsp Cinnamon powder 1/2 tsp clove powder Cooking oil of choice 1/2 cup tamarind paste salt

Instructions

1. Add black pepper powder and lemon juice to your fish and marinate for 30 minute
2. Take a pan and add coriander seeds and black peppercorns to roast. Cool them slightly and grind.
3. To this blend, add garlic, coconut, ginger, coriander leaves and 3 tablespoons of water. Blend the ingredients to make a fine paste. Add more hot water if needed.
4. Take a pan and add cooking oil. Add in the sliced onions and tamarind paste and stir occasionally. Add the prepared blend along with salt and stir. Simmer on low heat.
5. Add fish pieces, stir, close the lid and cook for 2 minutes.
6. Once cooked, add cinnamon and clove powders. Stir gently.
7. Serve hot with rice.

Recipe Notes

Give this recipe a try and let us know in the comments how you liked it. Happy cooking!