Our oceans are under immense pressure from overfishing, climate change and pollution. If you’re buying seafood in a supermarket or restaurant, choosing sustainable seafood is a really simple way for you to support our oceans and keep them full of life.
Prep time
5 mins
Cooking Time
50 mins
Serves
4
Ingredients
Ingredients
- 1 large onion, finely chopped
- 3 garlic cloves, finely chopped
- 2 Madame Jeannette chillies (chiles) or another very hot chilli (chile) such as habanero or Scotch bonnet, halved lengthwise, deseeded and finely chopped
- 2 tsp tomato purée (paste)
- 1 x 400-g/14½-oz can plum tomatoes, coarsely chopped
- 100 g/4 oz/½ cup peanut butter
- 250 ml/8 fl oz/1 cup chicken stock
- 250 g/9 oz squash, peeled and deseeded weight, roughly chopped
- 4 x 300–400-g/10–14-oz soles, or 8 smaller soles, heads and skin removed
- Groundnut (peanut) oil for frying
- Salt
Alternative fish
- Plaice or dab
Method
Method
- To make the domoda sauce, heat 2 tablespoons of groundnut oil in a large pan and sauté the onion until it starts to brown. Add the garlic and chillies (chiles) and fry for 30 seconds. Add the tomato purée (paste) and stir continuously over the heat for 1 minute. Add the tomatoes and cook for 3 minutes.
- Add the peanut butter, stir well and then pour in the stock. Bring to the boil, cover the pan and lower the heat. Simmer for 15 minutes, stirring every few minutes.
- Add the squash and simmer for about 20 minutes or until the pieces are very tender when pierced with a skewer. Season to taste with salt and leave over a low heat. If the consistency of the domoda is too thick, stir in some water or extra stock.
- Pat the soles dry with kitchen paper (paper towels) and season both sides with salt and pepper. Heat 2 cm/¾ inch of groundnut (peanut) oil in a large frying pan (skillet) over a high heat and fry the fish on each side for 4–5 minutes until golden brown.
- Drain the soles from the pan and serve with the domoda sauce.