Baked Sole With Mint And Ginger Recipes

BAKED SOLE WITH A LEMON GINGER SAUCE

Baked Sole With a Lemon Ginger Sauce image

This recipe is so easy. You gotta love lemon to enjoy this one. Make sure that the fillets are the same size for easy cooking

Provided by Abby Girl

Categories Healthy

Time 30m

Yield 4 serving(s)

Number Of Ingredients 11

Ingredients

1 lb sole fillet
1/2 teaspoon salt
1/4 teaspoon black pepper
1/3 cup lemon juice, fresh
1/4 cup chicken broth (or vegetable)
3 tablespoons sugar
2 teaspoons gingerroot, grated
2 teaspoons cornstarch
1 teaspoon lemon zest, grated
1 garlic, minced
1 tablespoon parsley, chopped

Steps:

Spray a medium baking pan with cooking spray. Set aside.
Rinse fish with cold water and pat dry with paper towels. Sprinkle with salt and pepper. Roll up fish and place seam side down in baking pan. Bake at 425 for 15 - 20 minutes, until fish is cooked through and flakes easily.
While fish is cooking, prepare sauce. Combine lemon juice, broth, sugar, ginger, cornstarch, lemon zest and garlic in a small saucepan. (this can be done in advance) Cook over medium high heat until mixture is bubbly and has thickened.
Arrange fillets over serving plates and drizzle with sauce.

Nutrition Facts : Calories 176.4, Fat 1.5, SaturatedFat 0.4, Cholesterol 54.4, Sodium 433.9, Carbohydrate 17.8, Fiber 0.6, Sugar 10.2, Protein 22.8

HONEY CURRY SOLE FILLET

Honey Curry Sole Fillet image

Make and share this Honey Curry Sole Fillet recipe from Food.com.

Provided by Izzy Knight

Categories Canadian

Time 25m

Yield 4 serving(s)

Number Of Ingredients 7

Ingredients

1/3 cup liquid honey
1/4 cup Dijon mustard
1 tablespoon curry powder
1/4 cup melted butter
4 thick fresh sole fillets
cilantro
roasted almonds

Steps:

oven preheated 350F degrees.
combine honey, mustard, curry,& butter in small bowl; mix well.
lightly butter shallow baker; add sole fillets, slightly overlapping is good.
Top side up.
pour curry sauce on top; bake (uncovered) for 15-20 minutes.
serve warm, with cilantro and roasted almond pieces on top.
MM!

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