Cookin' With Janette: Indian-Style Sole With Coconut Milk & Rainbow Veggies | One-Pan Healthy Dish
- Janette Burke
- 3 days ago
- 2 min read
Give your weeknight dinners a flavour boost with this fragrant, Indian-inspired Sole cooked in creamy coconut milk, vegan butter, and a colourful medley of root and garden vegetables. It’s light, nourishing, and full of warm spices like cumin, turmeric, paprika, basil, lemon pepper, and garlic. Perfect for savvy women who love affordable luxury, bold tastes, and simple, healing meals you can whip up in one pan. In this Cookin’ With Janette you’ll learn: ✔ How to build flavour with vegan butter + coconut milk ✔ The best vegetables to pair with delicate white fish ✔ How to layer spices for authentic Indian warmth ✔ My exact cooking method for tender, flaky sole every time Indian-Style Sole With Coconut Milk & Rainbow Veggies Spray your pan lightly with PAM. Add 1 tbsp olive oil and ¼ stick vegan butter broken into pads and spread around bottom of dish. Lay your pieces of sole. Add your vegetables: shredded cabbage, shredded carrots, diced cooking onion, diced red onion, diced Roma tomato, diced zucchini, sliced eggplant, sliced red pepper, and sliced green pepper. Season with ½ tsp each: salt onion powder garlic powder parsley paprika basil lemon pepper cumin turmeric nutmeg cinnamon Add 1 cup coconut milk and mixr to create a creamy sauce. Add a few splashes of lemon juice and some fresh lemon zest. Stir sauce over the top. Adjust and add some more of the above spices. Cover and bake in oven for 45 minutes to 1 -hour on 350 degrees. Serve warm with rice with roasted nuts, raisins and seeds. Basmati Rice with Roasted Peanuts, Pumpkin Seeds, Cashews & Raisins Spray a small foil container with PAM. Add 1 tsp olive oil. Add: peanuts pumpkin seeds cashews raisins Mix to coat lightly and place in your toaster oven on HIGH for 20 minutes until roasted and fragrant. Meanwhile, prepare 1 cup basmati rice OR heat pre-cooked Minute Maid microwavable basmati rice. In a second foil container, add: 3 pads vegan butter pinch of black pepper pinch of salt pinch of onion powder pinch of parsley Add your hot rice into the butter + spice mixture. Stir to combine until the butter melts and coats the rice. Add your roasted peanuts, seeds, and raisins. Stir gently and serve warm.
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