River Sole For Your Soul Recipe

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Low fat River Sole For Your Soul Recipe

This Portuguese style fish preparation has been one of my favorites from the time I learnt it from a Portuguese chef, Chef Fernando. Its simple subtle yet full of flavors. A warm winter stew with some toasted garlic bread is sure to satisfy your soul.

Ingredients Of River Sole For Your Soul

  • 1 Kg Sole fillet
  • 5-10 Large shrimps (optional)
  • 1 Kg Peeled Potatoes, sliced
  • 3 Onions, sliced
  • 5 Garlic Cloves, chopped
  • 1/2 Red/ Green Capsicum
  • Parsley or Coriander
  • Few dashes of Hot Sauce
  • 1 tsp Paprika
  • 1 Cup Olive Oil
  • 50 Ml White Wine
  • To taste Rock salt
  • Toasted Garlic Bread

How to Make River Sole For Your Soul

  • 1.In a saucepan, forming layers, add the sliced onions, garlic, tomato, peppers,coriander or parsley, sliced potatoes and fish.
  • 2.Place the sliced onions and peppers, paprika, salt in the upper layer.
  • 3.Pour the olive oil evenly over the layers.
  • 4.Once all layers are placed add seasoning and white wine and little water.
  • 5.Cover the pan to bring to a boil.
  • 6.Never stir this dish
  • 7.Cover the pan and let it cook on slow fire, check once, if the potato is cooked it will be ready to serve.
  • 8.Serve this stew with toasted garlic bread, as the soup will have a soupy creamy look.


You can also do 2/3 types of fish instead of Sole fillet.
While choosing parsley or coriander, choose the herb that most suits your taste buds