Sole Fish (Lape)



SizeWeight in KgWeight in GmCut OptionsApprox QtyPriceStock Status
As Per CatchN.A.250 INROut of Stock

Sole Fish (Lape): It is commonly found in the Indian Ocean, particularly in brackish water and muddy or sandy bottoms off the coast of India, Bangladesh and Burma. It reaches a length between 12.5 cm and 20 cm.

Energy
(Kcals)
Moisture
(g)
Protein
(g)
Fat
(g)
Mineral
(g)
Fibre
(g)
Carbohydrates
(g)
Calcium
(mg)
Phosphorus
(mg)
Iron
(mg)
94 78 16 2 1 - 2 140 95 0

Note: Nutritive value / 100 g of raw ingredients

Sole Fish Curry:

Ingredients:

  • 500gms or 4-5 large ones Tongue Fish(also called as 'Lep' in Marathi & 'Nang' in Tulu)

For the masala:            

  • 6-7 long dry red chillies (to increase the quantity of the gravy you can add extra 2 chillies       without seeds - just the skin)
  • 6-7 peppercorns
  • 1/4 tsp haldi
  • 1/2 tsp jeera
  • 1 small ball of tamarind/1 tsp tamarind paste
  • 1-2 tbsp grated coconut (optional - not part of the recipe but add it if you want extra gravy)* see note below

Items to be sauted before adding the masala:

  • 8 cloves garlic with skin - mashed up slightly (do not slice or chop)
  • 1 large onion sliced
  • oil for frying
  • salt to taste

Method:

  • Remove the skin, scales and the frilly edges of the fish, clean in salt water, rinse and allow to drain. Cut large ones into 2 pieces. If you are using small Lepos, leave them whole Grind all the ingredients for the masala to a fine paste. In a wide bottomed pan (as Lepos are long and tender, so use a large pan to avoid them from breaking) heat some oil and fry the 8 cloves of garlic and toss in the sliced onion.
  • Fry for about a minute till they turn golden (not too brown)
    Add the ground masala and fry it for about 2 minutes on a slow flame.
  • Add some water to the mixie and use this water to be added to the masala.
  • Add sufficient water to make a medium thin gravy (not too thin).
  • Add salt and check the taste. Make any changes before you add the fish. Bring the gravy to a boil - for about 1/2 a minute and then gently add the fish pieces and simmer for another minute, not more as fish tends to overcook and will continue to cook even when the flame has been turned off
  • Serve hot with piping hot boiled rice or white rice



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