Indian Style Sole Recipe

Looking for an easy Indian Style Sole recipe? Learn how to make Indian Style Sole using healthy ingredients.


Submitted by spacedreamer01

Makes 4 servings



http://www.everydayhealth.com/weight/indian-style-petrale-sole.aspx

Recipe Ingredients for Indian Style Sole

2 teaspoon cumin, ground
1 1/2 teaspoon turmeric, ground
1 teaspoon pepper, cayenne
2 lbs Flatfish (Flounder and Sole Species)
1 dash salt, sea
1 dash pepper, black, freshly ground
1/4 cup parsley, flat-leaf, finely chopped
2 fruit+2-3/8"+dia lemon
1 tbsp olive oil

Recipe Directions for Indian Style Sole

  1. Combine cumin, turmeric and cayenne in a small bowl. Set aside.

  2. Season fish all over with sea salt and black pepper. Distribute blended spices evenly on both sides of the fish.

  3. Sprinkle chopped parsley over fish, patting to make sure it adheres.

  4. Place a large saute pan on medium-high heat.

  5. Coat the bottom of the pan with olive oil. When oil is hot, add the fish in a single layer and fry about 3 minutes.

  6. Carefully flip and cook the other side for another 3 minutes. Serve with lemon wedges.

Categories

Fish

Nutrition Facts
Serving Size 278.5g
Amount Per Serving
Calories
317
Calories from Fat
66
% Daily Value*
Total Fat
7.3g
11%
Saturated Fat
1.4g
7%
Trans Fat
0.0g
Cholesterol
154mg
51%
Sodium
282mg
12%
Potassium
906mg
26%
Total Carbohydrates
5.5g
2%
Dietary Fiber
1.7g
7%
Sugars
1.1g
Protein
55.7g
Vitamin A 9% Vitamin C 46%
Calcium 7% Iron 14%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A
  Good points
  • Low in saturated fat
  • Low in sugar
  • High in magnesium
  • Very high in phosphorus
  • Very high in selenium
  • Very high in vitamin B12
  • High in vitamin C
  •   Bad points
  • High in cholesterol
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