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- canola oil cooking spray
- 1/4 cup honey (60 mL)
- 3 Tbsp canola oil (45 mL)
- 2 Tbsp Dijon mustard (30 mL)
- 1 Tbsp curry powder (15 mL)
- 4 thick white fish fillets (about 5 oz/140 g each)
- 2 Tbsp ground flaxseed (30 mL)
- 2 green onions, minced (2)
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Preheat oven to 350 °F (180 °C). Lightly mist baking sheet or large casserole dish with canola oil cooking spray.
In small container with lid, combine honey, canola oil, mustard and curry powder. Shake well.
Drizzle about 2 Tbsp (30 mL) sauce on bottom of baking sheet. Place fish on top and cover with remaining sauce.
Bake about 20 minutes or until fish is opaque and begins to flakes easily with fork. To serve, sprinkle with ground flaxseed and green onions.
Honey Curry Sole Fillets
This golden-colored entrée is simple yet elegant enough for entertaining. It’s delicious served with a mixture of brown and wild rice and steamed vegetables. Canola oil’s neutral taste keeps the flavors of curry and Dijon mustard bright. Recipe from CanolaInfo.
- Servings
- 4 people
Nutritional Analysis
- Serving Size
- 1 fillet
- Servings
- 6
- Calories
- 310
- Total Fat
- 16 g
- Saturated Fat
- 1.5 g
- Cholesterol
- 75 mg
- Sodium
- 670 mg
- Carbohydrates
- 21 g
- Fiber
- 2 g
- Sugars
- 16 g
- Protein
- 21 g
- Potassium
- 294 mg
