Dover Sole Fillets With Cashew Chutney

May 25, 2023May 25, 20230 16
Dover Sole Fillets With Cashew Chutney
in Seafood

Prep

15 min

Cook

10 min

Ready In

25 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

1/2 cup chopped tomato
1 cup roasted cashews , coarsely chopped
1/2 cup diced red onion
2 garlic cloves , chopped
1 teaspoon chopped fresh ginger
5 jalapenos , seeded and diced ( jalapenos can vary in size , use your judgement , if the ones you find are gigantic , use 2 or 3 , I use )
1/2 cup fresh cilantro , chopped
1 teaspoon kosher salt ( adjust to your preference , I would use less if you are using regular table salt )
1/4 cup olive oil ( light tasting not extra virgin )
8 dover sole fillets
1 tablespoon ginger-garlic paste ( I generally just run ginger and garlic over my microplane )
1 teaspoon ground turmeric
1/2 teaspoon red indian chili powder , to taste
1 teaspoon ground roasted cumin
1 teaspoon kosher salt
1 -2 tablespoon olive oil ( light tasting not extra virgin )

Nutrision Information

Servings Per Recipe
4
Calories
475
Sugar
3g
Fat
34g
Dover Sole is a delicious and delicate fish that is prized for its mild flavor and flaky texture. It is a popular choice for seafood lovers, and can be prepared in many different ways. This recipe features Dover Sole fillets that are seasoned with a fragrant blend of spices and baked in the oven until cooked to perfection. The fillets are then served with a zesty cashew chutney that is bursting with flavor. This dish is perfect for a dinner party or a special occasion.

Instructions

1.In a food processor, pulse together the tomato, cashews, red onion, garlic, ginger, jalapenos, cilantro, and salt until it forms a slightly chunky paste. Set aside.
2.Preheat the oven to 425°F. Line a baking sheet with parchment paper.
3.In a small bowl, combine the ginger-garlic paste, turmeric, chili powder, cumin, and salt. Stir in enough olive oil to form a paste.
4.Pat the fish dry and season with salt and pepper.
5.Spread the spice mixture over both sides of the fish.
6.Place the fish on the prepared baking sheet and bake for 6-8 minutes or until cooked through.
7.Serve the fish with a dollop of the cashew chutney.

PROS

The Dover Sole is a light and flaky fish that is versatile and easy to cook.

This recipe features a flavorful cashew chutney that perfectly complements the fish.

CONS

Sole fillets can be expensive and difficult to find in some areas.

This recipe requires a food processor to make the cashew chutney.

HEALTH & BENEFITS

Sole is a good source of protein and omega-3 fatty acids.
Cashews contain healthy monounsaturated and polyunsaturated fats that can help improve heart health and lower cholesterol.
Jalapenos contain capsaicin, a compound that has been shown to have anti-inflammatory properties and may help boost metabolism.

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