Steamed Sole In Papers Recipe

Summary

Preparation Time20 MinCooking Time25 Min
Ready In45 MinDifficulty LevelEasy
Health IndexAverageServings4
CuisineCourse
MethodMain Ingredient
Interest Group

Ingredients

 Sole fillets4
 Turmeric1⁄2 Teaspoon
 Salt3 Teaspoon
 Chopped onions2 Cup (32 tbs)
 Garlic2 Clove (10 gm)
 Flaked coconut3 Tablespoon
 Powdered ginger1 Teaspoon
 Dried ground chili peppers1⁄4 Teaspoon
 Flour1 Tablespoon
 Heavy cream2 Tablespoon

Nutrition Facts

Serving size

Calories 306 Calories from Fat 105

% Daily Value*

Total Fat 12 g18.9%

Saturated Fat 8.7 g43.6%

Trans Fat 0 g

Cholesterol 89 mg

Sodium 1597.8 mg66.6%

Total Carbohydrates 16 g5.2%

Dietary Fiber 3.7 g14.9%

Sugars 4.3 g

Protein 33 g66.9%

Vitamin A 3.4% Vitamin C 16.7%

Calcium 6.6% Iron 10.3%

*Based on a 2000 Calorie diet

Directions

GETTING READY
1) Halve the sole fillets crosswise and rub with a mixture of 1/4 teaspoon turmeric and 1 1/2 teaspoons salt.
2) Grind the coconut, onions, garlic, ginger and chili peppers together.

MAKING
3) Blend the onion mixture with the flour and cream, mix thoroughly.
4) On an oiled 5 x 5-inch piece of aluminum foil or parchment paper, place a fillet half, spread with the onion mixture and cover with another fillet half.
5) Fold over the aluminum foil or parchment paper and seal the edges properly.
6) Place the fish packets on a rack in a shallow pan with some water, cover and steam for 25 minutes.

SERVING
7) Serve the steamed fish immediately in the papers or foil.
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