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Crispy Deep-Fried Sole with Spicy Mango Salsa

Crispy battered sole fillets deep-fried until golden, served with a fresh, zesty mango and chilli salsa garnish.

QuickFishSeafoodMain CourseSpicyMango

Estimated Nutrition

Per Serving Total
Calories 485.5 kcals 485.5 kcals
Carbohydrates 44.1 grams 44.1 grams
Fat 22.4 grams 22.4 grams
Protein 28.2 grams 28.2 grams
Cook Time
10 mins
Produces
1 people
Allergies
Vegetarian
Vegan
Dairy Free
Gluten Free

Ingredients

BakingIngredients
45
g
Self-Raising Flour
Dairy
1
piece
Egg White
free-range
Fruits
0.5
piece
Mango
peeled and cut into small cubes
0.5
piece
Lime
juice only
NutsSeeds
1
bunch
Chives
fresh, for garnish
OilsFats
150
ml
Vegetable Oil
for deep-frying
Seafood
100
g
Sole
sliced into 3 pieces
Vegetables
0.5
piece
Chilli
seeds removed, finely chopped
0.25
piece
Onion
finely diced

Steps

  • Heat the vegetable oil in a deep heavy-bottomed saucepan until very hot.
  • Whisk the egg white and flour together in a bowl to create a smooth batter.
  • Dip the sliced sole into the batter and fry in the hot oil for three minutes.
  • Mix the mango, chilli, onion, and lime juice in a bowl to create the salsa.
  • Serve the fish over the salsa and garnish with fresh chives.