Curry Spiced Sole Recipe
User Reviews
4.5
12 reviews
Excellent
-
Prep Time
10 mins
-
Cook Time
10 mins
-
Total Time
20 mins
-
Servings
2 Servings
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Calories
306 kcal
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Course
Main Course
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Cuisine
American
Curry Spiced Sole Recipe
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Curry Spiced Sole with Garlic Sautéed Kale is a flavorful way of getting your fish in! A high protein dinner recipe with fiber!
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Ingredients
For the Curry Spiced Sole
- 2 Sole fillets*
- 2 tsp olive oil
- 1 tsp ground cumin
- ½ tsp Turmeric
- ½ tsp ground coriander
- ½ tsp ground ginger
- 1/8 tsp sea salt
Garlic Sautéed Kale
- 1 Tbsp olive oil
- 3 large cloves garlic minced
- 1 head kale roughly chopped
- salt and pepper to taste
- 1 lemon
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Instructions
Prepare the Sautéed Kale
- Wash the kale well and remove the leaves from the stems. Save the stems for cooking or smoothies or discard them. Roughly chop the kale leaves.
- Heat 1 tablespoon of oil in a large sauté pan over medium heat.
- Add the garlic and sauté about 3 minutes until fragrant and slightly softened.
- Add the kale leaves and stir constantly until all of the leaves are coated with oil and they begin to darken.
- Reduce heat to medium-low, cover the pan and allow the kale to cook 3 to 5 minutes until softened. Careful not to over-cook the kale or else it will lose some of its nutrients.
Prepare the Sole Recipe
- Place your oven on its high broil setting.
- Lay the sole fillets on a foil-lined baking sheet and drizzle each fillet with a small amount of grapeseed or olive oil.
- In a small bowl, stir together all of the spices. Sprinkle the spices evenly over the sole fillets (you will end up using all of the spice mix) and gently pat it into the fish.
- Put the fish in the oven on the second to the highest rack and allow fish to cook 8 to 10 minutes (depending on the thickness of the fish), until the fish is cooked through.
- Serve the sole on a bed of sautéed kale and drizzle fresh lemon juice over everything.
Notes
- *You can also use tilapia or salmon!
Nutrition Information
Show Details
Serving
1Serving (of 2)
Calories
306kcal
(15%)
Carbohydrates
5g
(2%)
Protein
40g
(80%)
Fat
14g
(22%)
Saturated Fat
2g
(10%)
Polyunsaturated Fat
8g
Monounsaturated Fat
2g
Cholesterol
100mg
(33%)
Sodium
363mg
(15%)
Fiber
2g
(8%)
Nutrition Facts
Serving: 2Servings
Amount Per Serving
Calories 306 kcal
% Daily Value*
| Serving | 1Serving (of 2) | |
| Calories | 306kcal | 15% |
| Carbohydrates | 5g | 2% |
| Protein | 40g | 80% |
| Fat | 14g | 22% |
| Saturated Fat | 2g | 10% |
| Polyunsaturated Fat | 8g | 47% |
| Monounsaturated Fat | 2g | 10% |
| Cholesterol | 100mg | 33% |
| Sodium | 363mg | 15% |
| Fiber | 2g | 8% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
4.5
12 reviews
Excellent
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