Sole Wangui

» Posted on Apr 28, 2006 in African Recipes | 0 comments

Sole Wangui

This recipe comes from our friendly cook Irene Wangui

Irene was born in the Nyambeni hills not far from here.

After School she was able to join a small basic cooking class run at an African hotel in the village. She learned basic cooking and “kitchen hygene”.

It almost looked like she would be stuck forever in steamy little village hotel kitchens making “Njama Choma (fried meats) and “chips” (French fries).

It was her love for animals that brought her our way, spending her day off at the animal orphanage. That is where we met. Irene is a charming young girl and I hired her on the spot, feeling that if she wasn’t the greatest cook, she would at least be kind to my ever changing menagerie of critters.

The rest is history. Irene turned out a “natural” in the kitchen and delights in dreaming up new dishes. When there’s no one to cook for she spoils the animals. They all love her. (I suspect some tasty kitchen handouts may be involved….)

Here is one of Irene’s recent creations with tropical sole. It is absolutely delicious.

Sole Wangui

Arabella Sauvignon Blanc from South Africa


  • 4 Filets of Sole (trim and give the rest to the cat says Irene)
  • ½ cup finely chopped onion
  • ½ cup finely sliced green pepper
  • 1/3 stick butter
  • 1 tsp flour
  • 1 chicken stock cube
  • 2 small (tropical) sweet bananas
    • (one chopped 2 sliced thin)
  • juice of 1 lemon
  • ½ cup sour cream
  • ½ cup dry white wine
  • salt/pepper + seasonings as required.

Now if you really want to show off to your friends…

This delicate lunch dish goes perfectly with a bottle of sun blessed African Sauvignon Blanc. May we suggest… Arabella Sauvignon Blanc from our friends at Vineyard Varieties.


  • Season the fish fillets well with salt and pepper.
  • Line an ovenproof dish with some of the sliced banana
  • and place the filets on top, sprinkle with the lemon juice. Set aside.
  • Fry the onion in the butter until soft, add the julienned green pepper and the Chicken stock cube and cook for 3-4 minutes.
  • Now add the wine and the chopped Banana, simmer for two minutes.
  • Blend flower and sour cream and add to the simmering mixture.
  • Whisk to make sure no lumps occur.
  • Season and simmer for 2 more minutes.
  • Pour the sauce over the fish and arrange the remaining sliced banana
  • on top.
  • Bake in preheated oven at 350 degrees for approx 20 to 25 minutes.
  • Garnish and Serve at once with a little rice of your choice.
Mount Kenya Wildlife Conservancy