Mamta's Kitchen

Stuffed Sole (Or Other) Fish, Indian Style

Bharwa Morrul or Repti Machli

Mamta Gupta

Sole/flounder is a flat fish, with a white belly and grey top. Get your fishmonger to clean and fillet the fish for you, unless you are good at it yourself. You can use any fillet fish like trout, cod, sea-bass etc.

Serves 2 (4, if it is a large fish)

Edited January 2021


  • 2 soles or pomfret or similar fish, cleaned and filleted

  • Marinade:

  • 1-2 cloves garlic, ground or finely grated

  • 1/2 inch piece of ginger, peeled and grated finely

  • 4 tbsp. vinegar

  • Juice of half lemon

  • 1 level tsp. salt

  • 1/2 tsp. turmeric powder

  • For stuffing:

  • 1 small onion, peeled and finely chopped

  • 1 fresh, green or red chilli, finely chopped

  • 1/2 inch piece of ginger, peeled and grated

  • A small bunch of coriander leaves, finely chopped.

  • 1 tbsp. olive/cooking oil

  • A large pinch of salt (to taste)

  • Garnish (optional):

  • A small bunch of chopped coriander or parsley leaves

  • 2 thin lemon slices per fish


  1. Wash and dry fish with a kitchen towel.

  2. Blend or mix all ingredients for the marinade and divide into 2 portions.

  3. Cover the fish with one half of the marinade, inside and out, and marinate for a couple of hours, half hour minimum.

  4. To the other half of the marinade, add the stuffing ingredients (onion, green chilli, ginger and coriander leaves), and blend or chop finely.

  5. Place 2 fillets on a baking tray, lined with aluminium foil and brushed with olive oil.

  6. Divide the stuffing equally between the 2 and spread on each of the two bottom fillets.

  7. Cover with the second fillet.

  8. Wrap the aluminium foil over each fish, making them into parcels.

  9. Allow to marinade for a couple of hours or overnight in the fridge (tightly covered to stop from everything else in the fridge smelling fishy).

  10. Bake just before serving, in the centre of a pre-heated oven at 180º C or 350º F, for 13-15 minutes. Open the foil for the last 5 minutes to brown the surface a little. Do not over cook.

  11. Gently ease off the fish from the foil, using a flat spatula and transfer onto individual dinner plate.

  12. Garnish with lemon and coriander leaves, if desired.

  13. Serve hot with rice Pulao Rice or salad.

  14. If you do not have an oven, it can also be cooked in a non-stick or weathered frying pan.

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