Honey Curry Sole Fillet
Elevate your weeknight dinner with this irresistible Honey Curry Sole Fillet—a flavorful fusion of sweet and savory in a quick, easy-to-make dish. Tender sole fillets are brushed with a silky glaze of honey, olive oil, aromatic curry powder, zesty lemon juice, and a hint of garlic, creating a perfect balance of bold spice and natural sweetness. Ready in under 20 minutes, this baked fish recipe is ideal for busy schedules while still delivering restaurant-quality results. Garnish with fresh parsley for a touch of vibrant color, and pair with steamed vegetables, fluffy rice, or a crisp green salad for a complete and satisfying meal. Perfect for those seeking a healthy, flavorful dinner option that doesn't skimp on taste, this Honey Curry Sole Fillet recipe will quickly become a household favorite!
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Ingredients
- 4 pieces sole fillets
- 3 tablespoons honey
- 2 tablespoons olive oil
- 1.5 teaspoons curry powder
- 1 tablespoon lemon juice
- 0.5 teaspoon garlic powder
- 0.25 teaspoon salt
- 0.25 teaspoon black pepper
- 2 tablespoons fresh parsley (optional, for garnish)
Directions
Step 1
Preheat your oven to 375°F (190°C) and line a baking sheet with parchment paper.
Step 2
In a small bowl, whisk together the honey, olive oil, curry powder, lemon juice, garlic powder, salt, and black pepper until the mixture is smooth and well combined.
Step 3
Rinse and pat dry the sole fillets with paper towels, then place them on the prepared baking sheet.
Step 4
Brush the honey curry glaze generously over both sides of each sole fillet, ensuring they are evenly coated.
Step 5
Bake the fillets in the preheated oven for 8-10 minutes, or until the fish is opaque and flakes easily with a fork.
Step 6
Remove the fillets from the oven and let them rest for 2 minutes before serving.
Step 7
Optional: Sprinkle the fillets with freshly chopped parsley for added color and freshness.
Step 8
Serve the Honey Curry Sole Fillet warm with your choice of sides, such as steamed vegetables, rice, or a fresh green salad.
Nutrition Facts
| Serving size | 515 grams (515.0g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 734 |
| Total Fat 34.10g | 44% |
| Saturated Fat 5.60g | 28% |
| Polyunsaturated Fat 2.70g | |
| Cholesterol 180mg | 60% |
| Sodium 1855mg | 81% |
| Total Carbohydrate 54.50g | 20% |
| Dietary Fiber 0.40g | 1% |
| Total Sugars 52.00g | |
| Protein 56.70g | 113% |
| Vitamin D 400IU | 2000% |
| Calcium 92mg | 7% |
| Iron 4mg | 23% |
| Potassium 1274mg | 27% |
Source of Calories