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Mom on the Run

Sole fish with Cajun Seasoning

Recipes - Anupriya kapur - November 19, 2014

I’m not a great cook but I love to experiment with various ingredients and end up getting lucky sometimes. I had Basa fish on my mind when I wanted to try out something with Cajun seasoning wasting away at home, but a Bengali bhodrolok I met at David’s (the best shop to buy your fish and prawns in Gurgaon) convinced me to buy Sole fillet instead. I can’t thank him enough for introducing me to this soulful, less smelly fish.

This preparation wouldn’t take more than 20 mins of your time. It’s healthy, delicate and fills up your senses.

Ingredients –

  • 5-6 Garlic Cloves, roughly chopped
  • One medium size onion sliced
  • One red bell pepper cut in to squares
  • Cajun Seasoning (I used Keya)
  • 6 pieces of Sole fillet, preferably chunky
  • 1-2 tbsp Olive oil
  • Salt and black pepper to taste
  • 1 lemon

Method –

  1. Rub salt and squeeze one lemon juice on the fish. Marinate for half an hour.
  2. Wash the fish, mix 2 tbsp (or to taste) Cajun seasoning, a pinch of salt and two 1 tbsp of olive oil. Set aside.
  3. In a flat pan, saute garlic, onions and bell peppers in little oil. Keep aside.
  4. In the same pan, pan fry the fish. It takes approx five minutes to cook on each side.
  5. Toss the sauteed vegetables with the fish. Sprinkle black pepper and salt as required.
  6. Serve with lemon wedge.

I would be very happy if you would leave comments after trying out the preparation. Also, please share if you try out any variations 🙂

Tags | cajun, healthy, sole fillet
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4 Comments

  • Richard November 20, 2014 at 6:31 am

    Sounds interesting and definitely worth cooking up at home.. But wanted to check if we need to wash the fish after it has been marinated for half an hour ..step 2..

    Thanks
    RH

    Reply
    • Anupriya kapur November 20, 2014 at 6:58 am

      Not really. I only do it to get rid of the fishiness. Let me know how it turns out.

      Reply
  • Kashi August 5, 2015 at 1:30 pm

    Dear anupriya- i always wanted to cook something for my wife but found the entire prospect of entering the kitchen very daunting, moreso since my wife is always glued to the net experimenting with various cuisines and she is good !!!.
    Anyways ever since I have started running I Have been reading blogs on running and I stumbled upon your recipe. I used bedki fish and followed your recipe to the T. The preparation time was so effortless and the dish turned out yummy!!!!
    Keep posting more and yes i also enjoyed your writing.
    Cheers
    Kashi

    Reply
    • Anupriya kapur August 5, 2015 at 1:38 pm

      Today was one of those days Kashi when I had been feeling very low and your comment just lifted me up. Thank you for taking time out to leave a comment. I’m so glad that the fish turned out well. I will very soon be posting loads of recipes 🙂

      Reply

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