Sole Pan Fried (Indian Spices) Recipe

Looking for an easy Sole pan fried (Indian spices) recipe? Learn how to make Sole pan fried (Indian spices) using healthy ingredients.


Submitted by Shreyamalik

Makes 1 serving



Sole (or basa) with Indian spices.

Recipe Ingredients for Sole pan fried (Indian spices)

500 grams Lemon Sole
0.5 cup Chickpea Flour (Besan)
4 grams Ajwain Seed (bishop's weed)
1 tsp Salt, Table
4 grams Cayenne Pepper
0.75 cup (8 fl oz) Water

Recipe Directions for Sole pan fried (Indian spices)

Mix all the ingredients (except fish and oil) in a bowl. Put the fish fillets in the batter and let it marinade for 1 hour. Add the oils to a grying pan and pan fry the fish till cooked and crisp on both sides
Categories

Fish, Main Dish, Indian, Fry

Nutrition Facts
Serving Size 737.8g
Amount Per Serving
Calories
614
Calories from Fat
82
% Daily Value*
Total Fat
9.1g
14%
Saturated Fat
0.5g
3%
Trans Fat
0.0g
Sodium
2361mg
98%
Potassium
391mg
11%
Total Carbohydrates
31.0g
10%
Dietary Fiber
7.9g
32%
Sugars
5.0g
Protein
95.9g
Vitamin A 0% Vitamin C 0%
Calcium 3% Iron 13%
* 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
82% confidence
C
  Good points
  • Very low in saturated fat
  • Low in sugar
  •   Bad points
  • High in sodium
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