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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Recipe Information
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)
Instructions
Preheat your oven to 375°F (190°C) and line a baking sheet with parchment paper.
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.
Rinse and pat dry the sole fillets with paper towels, then place them on the prepared baking sheet.
Brush the honey curry glaze generously over both sides of each sole fillet, ensuring they are evenly coated.
Bake the fillets in the preheated oven for 8-10 minutes, or until the fish is opaque and flakes easily with a fork.
Remove the fillets from the oven and let them rest for 2 minutes before serving.
Optional: Sprinkle the fillets with freshly chopped parsley for added color and freshness.
Serve the Honey Curry Sole Fillet warm with your choice of sides, such as steamed vegetables, rice, or a fresh green salad.
Nutrition Facts
Calories |
734 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 34.1 g | 44% | |
| Saturated Fat | 5.6 g | 28% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 180 mg | 60% | |
| Sodium | 1855 mg | 81% | |
| Total Carbohydrate | 54.5 g | 20% | |
| Dietary Fiber | 0.4 g | 1% | |
| Total Sugars | 52.0 g | ||
| Protein | 56.7 g | 113% | |
| Vitamin D | 10.0 mcg | 50% | |
| Calcium | 92 mg | 7% | |
| Iron | 4.1 mg | 23% | |
| Potassium | 1274 mg | 27% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
