Starters

Main Meals

Entertaining

Healthy Lifestyle

Children

International

Ingredients

4 x 170g (6oz) lemon sole or plaice fillets, skinned
2 x 15ml spoon (2 tablespoons) sunflower oil
salt and black pepper
1 bunch spring onions, chopped
1 red pepper, deseeded and chopped
55g (2oz) raw cashew nuts
1 x 350g jar Indian saffron chicken sauce
fresh chopped coriander, to garnish

Serves 4

NUTRITIONAL VALUES PER PORTION (APPROX) 462 Kilocalories;
35g Protein; 29g Fat; 15g Carbohydrate; 1g Fibre.

Method

Heat the oil in a large pan.  Add the spring onions and pepper.  Cook for 1-2 minutes and stir in the nuts.

Place the fish onto a board, skinned side up.  Cut in half lengthways, fold once and set aside.

Add the sauce, bring to the boil, reduce the heat and add the fish.  Cover and cook for 10-15 minutes, stirring the sauce occasionally.  Season.

Serve garnished with the coriander and serve with poppadums and a selection of chutneys or relishes.