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Curried Sole
Courtesy of UK Seafish Authority
Servings: 4
Prep Time: 5 Min.
Cook Time: 15 Min.
What you need:
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4 - 6 oz. sole fillets, skinned
1 Tbsp. oil
1 onion, chopped
juice and zest of 1 lemon
1- 12 oz. jar prepared curry sauce
Garnish: toasted almond and fresh cilantro
What to do:
1. Lay fillets on a board, skinned side up. Roll up and cut in half.
2. Heat the oil in a large shallow pan. Add onion and cook 2-3 min.
3. Add curry sauce, reduce heat and simmer for 3-4 min. Do not boil.
4. Add fish, lemon juice and zest. Cover and cook 5 min.
5. Serve on a bed of rice, garnished with toasted almonds and cilantro.


Courtesy of Seafish, the UK Sea Fish Industry Authority www.seafish.org

"From sea to plate, Seafish delivers expert knowledge, skills and support which help the UK seafood industry secure a sustainable and profitable future."
Serve with:
Serve on a bed of rice, garnished with toasted almonds and cilantro.
Wine pairings:
Pinot Grigio-Pinot Bianco, White Zinfandel, Sauvignon Blanc
Nutritional information:
Calories: 353;   Total Fat: 18g;   Total Carbs: 13g;   Fiber: 2g;   Protein: 34g;  
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