Honey Curry Sole Fillets Recipes

HONEY CURRY SOLE FILLETS

Steps:

• 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.

HONEY CURRY SOLE FILLET

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!

SOLE FILLETS IN CREAM SAUCE

Steps:

• butter a frying pan, place filets in frying pan and season with salt and pepper.
• add wine, lime juice and peppers. cover with sheet of waxed paper, bring to boil over med heat.
• as soon as liquid starts to boil, remove pan from heat, and let stand 2 minutes.
• remove fish and vegetables from pan and keep hot.
• return pan to stove over high heat, incorporate curry powder into liquid and cook 3 minutes.
• stir in heavy cream and contnue cooking 3 minutes over high heat.
• pour sauce over filets and serve.

BAKED SOLE FILLETS

Steps:

• Preheat oven to 375F degrees.
• Butter a shallow baking dish and arrange fish pieces in it; cover fish with onion slices.
• In a small bowl, whisk together sour cream, wine, flour, lemon juice and the seasonings; pour over the fish and onions.
• Bake, uncovered, for 25 minutes or until fish is tender; do not overcook or fish will dry out.