This golden-coloured Honey Curry Sole Fillet entrée is simple yet elegant enough for entertaining. It’s delicious served with a mixture of brown and wild rice and steamed vegetables.
Recipe courtesy of Hello Canola and Patricia Chuey
Honey Curry Sole Fillets
This golden-colored entrée is simple yet elegant enough for entertaining.
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Servings: 4 servings
Ingredients
- canola oil cooking spray
- 1/4 cup honey
- 3 Tbsp canola oil
- 2 Tbsp Dijon mustard
- 1 Tbsp curry powder
- 4 thick white fish fillets (about 5oz/140g each)
- 2 Tbsp ground flaxseed
- 2 green onions, minced
Instructions
- Preheat oven to 350 °F (180 °C). Lightly mist baking sheet or large casserole dish with canola oil cooking spray.
- In small container with lid, combine honey, canola oil, mustard and curry powder. Shake well.
- Drizzle about 2 Tbsp (30 mL) sauce on bottom of baking sheet. Place fish on top and cover with remaining sauce.
- Bake about 20 minutes or until fish is opaque and begins to flakes easily with fork. To serve, sprinkle with ground flaxseed and green onions.
Nutrition Facts
Honey Curry Sole Fillets
Serving Size
1 fillet
Amount per Serving
Calories
310
% Daily Value*
Fat
16
g
25
%
Saturated Fat
1.5
g
9
%
Cholesterol
75
mg
25
%
Sodium
670
mg
29
%
Potassium
294
mg
8
%
Carbohydrates
21
g
7
%
Fiber
2
g
8
%
Sugar
16
g
18
%
Protein
21
g
42
%
* Percent Daily Values are based on a 2000 calorie diet.
