Thursday, 25 June 2015

North African Stuffed Sole

This was rather a tasty treat. I loved the combination of flavours in this dish and obviously if you want it spicier add more chilli sauce. I actually used sole rather than plaice which the original recipe called for but they are pretty much interchangeable. I also served it over bulgar wheat rather than couscous.

North African Stuffed Sole (from WW Nice N Spicy)
(Serves 2)
(10 WW PorPoints per serving)

1 small onion, chopped finely
2 carrots, peeled and grated
small bunch mint, chopped
1 tsp chilli sauce
1 garlic clove, crushed
1 tsp tumeric
1/2 tsp ground ginger
2 tbsp low fat natural yoghurt
2 plaice or sole fillets
400g can chopped tomatoes
125g dried couscous
300ml hot veg stock
salt and pepper

Preheat the oven to 180C. In a large bowl mix together the onion, carrots, mint, chilli sauce, garlic, spices and yoghurt to make the stuffing.

Place a large piece of kitchen foil on a baking tray and lay the plaice fillets in the middle. Spoon the stuffing over each fish and carefully fold over the fillets to encase the filling.

Make the foil into a parcel, scrunching the edges leaving the top open. Pour the tomatoes over the fish. Season and fold over the top of the parcel scrunching the foil so the fish is sealed in. Bake in the oven for 30 mins.

About 5 mins before the fish is ready, place the couscous in a bowl and pour over the stock. Cover and leave for 5 mins, then fluff up with a fork. Serve the couscous with the fish and spoon over the juices from the foil parcel.

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