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Curried Sole

Curried SoleRecipe courtesy of Seafish, the UK Sea Fish Industry Authority.

Recipe Ingredients:

4 (6-ounce) sole fillets, skinned
1 tablespoon vegetable oil
1 onion, chopped
Juice and zest of 1 lemon
1 (12-ounce) jar prepared curry sauce
Toasted almond slices and fresh cilantro for garnish

Cooking Directions:

  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 to 3 minutes.
  3. Add curry sauce, reduce heat and simmer for 3 to 4 minutes. Do not boil.
  4. Add fish, lemon juice and zest. Cover and cook 5 minutes.
  5. Serve on a bed of rice, garnished with toasted almonds and cilantro.

Makes 4 servings.

Nutritional Information Per Serving (1/4 of recipe): Calories: 353; Total Fat: 18g; Total Carbs: 13g; Fiber: 2g; Protein: 34g.

"From sea to plate, Seafish delivers expert knowledge, skills and support which help the UK seafood industry secure a sustainable and profitable future."

Recipe and photograph courtesy of Seafish, the UK Sea Fish Industry Authority