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    sole fish recipe
    Mommy Chef
    #ConsciousEating101 Honey Mustard Sesame Sole Fish with Baked Potato and Steamed Beet Root Sald
    756 engaged
    Shabnam Asif anwar
    I am from Noida, India. Tell us something about yourself...
    X
    Recipes
    Category Main Course
    Preparation Time 30 Min
    Cooking Time 1 H
    Serves 2
    Age 6+years
    25 March 2017

    #ConsciousEating101 Honey Mustard Sesame Sole Fish with Baked Potato and Steamed Beet Root Sald

    1 min read
    756 engaged
    I prepared this recipe after a long thought. I prepared it for the first time when I was pregnant. I was having low iron levels and hence to compensate, I made this healthy recipe. Added this recipe to 'pregnancy' stage too as it helped me have a healthy pregnancy and a normal delivery:

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    Ingredients

    • 400 gm Fresh Sole Fish
    • Honey for taste and sauce
    • Mustard sauce for taste and sauce 
    • 50 gm butter
    • 2 beetroots
    • 4 potatoes
    • Lemon juice
    • Lemon slits for garnishing
    • Salt to taste
    • Chilli flakes
    • Garlic crushed and slits
    • 15-20 leaves spinach leaves
    • Black pepper
    • Milk
    • Sugar
    • Vinegar
    • 3 cheese slices

    Method

      This recipe has 3 parts (but they're easy and quick):

      For Sole Fish

    • 1 Wash, clean and cut/ slice the fish into large pieces and marinate with butter, chili flakes, mustard sauce, lemon juice, minced garlic, salt and black pepper.
    • 2 Rest it for 1 hour.
    • 3 Now shallow fry/ sear the fish slices in a grill pan. Add honey and sesame seeds and saute for 2 minutes till they stick to the fish.
    • For Steamed Beet Root Salad

    • 4 Wash, peel and cut the beetroot into small equal-sized pieces.
    • 5 Steam the beetroot in a steamer till soft.
    • 6 Prepare the beetroot salad by adding black pepper, salt, sugar, and vinegar.
    • For Baked Potatoes

    • 7 Wash, boil and peel the potatoes.
    • 8 Steam and finely cut spinach leaves.
    • 9 Add butter, black pepper, salt, crushed garlic flakes, chilli flakes, steamed and finely cut spinach to pan.
    • 10 Saute for 2 minutes and add potatoes.
    • 11 -Now keep adding milk and blend potatoes to mash them till the potatoes gain a soft texture.
    • 12 Add 3 cheese slices for texture and added flavour.
    • 13 Pour in a baking dish and put in a preheated oven at 180 degrees.
    • 14 Bake the potatoes for 15 minutes. The potatoes should have lost some water content now and baked to perfection!

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