This is super delicious ,oil free and bursting with flavors .You wont miss the oil I assure you.
Recipe is andaaz say / approximates so adjust flavors .
2 Fillets of Boneless Sole , approximate total weight 150 Grams
1/2 Teaspoon Yellow Mustard Seeds
1/2 Teaspoon Black Mustard seeds
4 Cloves Garlic.
2 Green Chilies.
2 Tablespoons Thick Curd.
Marinate the fish in the above , 30 minutes later bake covered with foil for 20 minutes at 190-200 C. I sometimes add big chinks of leek and cooked with the fish .At other times eat this fish with:
Assorted vegetables cut in large chunks , prefer them unpeeled along with lots of whole unpeeled garlic , a generous splash of balsamic vinegar , soy sauce and 1 teaspoon oil.Mix all , put in an an dish , bake covered with foil for 20 minutes till done.You can adjust salt etc even after the vegetables are baked - I add prunes and orange chunks for sweet and sour flavors.
Sikandalous Cuisine https://www.facebook.com/groups/325180622895/