Source: Patricia Chuey, RD | Category: Entrees

Honey Curry Sole Fillets

This golden-colored entrée is simple yet elegant enough for entertaining. It’s delicious served with a mixture of brown and wild rice and steamed vegetables. Canola oil’s neutral taste keeps the flavors of curry and Dijon mustard bright.

Ingredients

canola oil cooking spray
1/4 cup honey 60 mL
3 Tbsp canola oil 45 mL
2 Tbsp Dijon mustard 30 mL
1 Tbsp curry powder 15 mL
4 thick white fish fillets (about 5 oz/140 g each)
2 Tbsp ground flaxseed 30 mL
2 green onions, minced

Instructions

1. Preheat oven to 350 °F (180 °C). Lightly mist baking sheet or large casserole dish with canola oil cooking spray.
2. In small container with lid, combine honey, canola oil, mustard and curry powder. Shake well.
3. Drizzle about 2 Tbsp (30 mL) sauce on bottom of baking sheet. Place fish on top and cover with remaining sauce.
4. 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.

Yield

4 servings

serving size

1 fillet

nutritional analysis

Per Serving

Calories	310
Total Fat	16 g
Saturated Fat	1.5 g
Cholesterol	75 mg
Carbohydrates	21 g
Fiber	2 g
Sugars	16 g
Protein	21 g
Sodium	670 mg
Potassium	294 mg

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Course

Preparation

Diets

DIY