Bombay-Style Sole (Phase 1)
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| Wed, 02-23-2005 - 2:42pm |
From the South Beach Diet Cookbook.
Bombay-Style Sole (Phase 1)
Bombay-style cooking is noted for its creamy sauces and the pungent fragrance of its spices. You can also use this marinade for boneless, skinless chicken breasts - just increase the cooking time to 20 minutes.
1 cup fat-free plain yogurt
1 teaspoon curry powder
1 teaspoon ground cardamom
1 teaspoon ground paprika
1 teaspoon dried cilantro
1 1/2 pounds fillet of sole, skinned
Salt & pepper
In a blender or food processor, combine the yogurt, curry powder, cardamom, paprika, and cilantro. Process to blend.
Place sole in a rectangular baking dish. Cover with yogurt mixture. Cover and refrigerate 2 to 3 hours, turning the fillets about every 30 minutes.
Preheat the oven to 350 degrees. Cook the sole for 10 minutes, or until it flakes easily. Season with salt & pepper to taste.
Makes 4 servings



bumping this up - the sauce sounds wonderful. :)
Susan :)