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Curry Spiced Sole Recipe
4.5 from 12 votes

Curry Spiced Sole Recipe

Curry Spiced Sole with Garlic Sautéed Kale is a flavorful way of getting your fish in! A high protein dinner recipe with fiber!

Prep Time
10 mins
Cook Time
10 mins
Total Time
20 mins
Servings: 2 Servings
Calories: 306 kcal
Course: Main Course
Cuisine: American

Ingredients

For the Curry Spiced Sole
  • 2 sole fillets
  • 2 tsp olive oil
  • 1 tsp cumin ground
  • ½ tsp Turmeric
  • ½ tsp ground coriander
  • ½ tsp ground ginger
  • 1/8 tsp salt sea salt
Garlic Sautéed Kale
  • 1 Tbsp olive oil
  • 3 large cloves garlic minced
  • 1 head kale roughly chopped
  • black pepper to taste
  • salt to taste
  • 1 lemon

Instructions

Prepare the Sautéed Kale
    Cup of Yum
  1. 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.
  2. Heat 1 tablespoon of oil in a large sauté pan over medium heat.
  3. Add the garlic and sauté about 3 minutes until fragrant and slightly softened.
  4. Add the kale leaves and stir constantly until all of the leaves are coated with oil and they begin to darken.
  5. 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
  1. Place your oven on its high broil setting.
  2. Lay the sole fillets on a foil-lined baking sheet and drizzle each fillet with a small amount of grapeseed or olive oil.
  3. 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.
  4. 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.
  5. 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

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%)

Nutrition Facts

Serving: 2 Servings

Amount Per Serving

Calories 306

% 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.