Honey Curry Sole Fillets
- 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
- 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.
|Total Fat||16 g|
|Saturated Fat||1.5 g|
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