Bombay-Style Sole (Phase 1)

iVillage Member
Registered: 04-01-2004
Bombay-Style Sole (Phase 1)
1
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

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iVillage Member
Registered: 03-19-2003
Sat, 02-26-2005 - 10:55pm

bumping this up - the sauce sounds wonderful. :)


Susan :)