Sole Satay Heart

Fillets of sole cooked en papillote in a rich satay sauce, served with basmati rice and a green salad.

Estimated Nutrition

Per Serving Total
Calories 825.2 kcals 1650.4 kcals
Carbohydrates 71.3 grams 142.6 grams
Fat 44.1 grams 88.2 grams
Protein 39.3 grams 78.5 grams
Cook Time
20 mins
Produces
2 people
Allergies
Vegetarian
Vegan
Dairy Free
Gluten Free

Ingredients

CondimentsSauces
2
tsp
1
splash
Fish Sauce
to taste
Fruits
2
piece
Lime
juice only
1
piece
Lemon
juice only
GrainsCereals
Liquids
200
ml
NutsSeeds
5
clove
0.5
tsp
Turmeric
ground
2
tbsp
Cashew Nut Butter
crunchy; alternatives: peanut butter
1
tbsp
Cashew Nuts
shelled, lightly crushed
1
handful
Coriander
fresh, roughly chopped
OilsFats
3
tbsp
Seafood
4
piece
Lemon Sole
from 1 fish, dark skin removed, filleted
Vegetables
1
piece
Shallot
roughly chopped
2.5
cm
Ginger
roughly chopped
1
piece
Red Chilli
seeds removed if desired
1
piece
Spring Onion
chopped into fine batons
0.25
piece
Red Pepper
finely chopped
0.5
piece
Red Chilli
seeds removed and chopped
1
piece
Iceberg Lettuce
core removed, shredded

Steps

  • Preheat the oven to 180°C.
  • Blend shallots, ginger, four garlic cloves, turmeric, soy sauce, fish sauce, and chilli in a food processor.
  • Fry the mixture in oil until separated, then stir in cashew butter and coconut milk and let cool.
  • Cut a 46cm heart shape from stacked foil and greaseproof paper.
  • Layer satay sauce and sole fillets in the heart, topping with more sauce.
  • Add spring onions, pepper, and lime juice before sealing the heart parcel tightly.
  • Bake the parcel in the oven for 15 minutes.
  • Toast cashews in a pan with oil, the remaining garlic, and chilli, then cool.
  • Boil 300ml of water with the rice, then simmer covered until the water is absorbed.
  • Whisk vinegar, olive oil, mustard, and lemon juice to dress the shredded lettuce.
  • Serve fish over rice with cooking juices, lime, toasted nuts, and coriander alongside the salad.