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Lower Carb: Baked Sole With Creamy Curry Sauce

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Lower Carb: Baked Sole With Creamy Curry Sauce Recipe
Nutrition Facts*
Serving Size
14 Recipe
Servings Per Recipe
4
Amount Per Serving
Calories
322
Calories from Fat
90
% Daily Value
Total Fat
10g
15%
Saturated Fat
2g
10%
Trans Fat
0g
Cholesterol
91mg
30%
Sodium
589mg
25%
Total Carbohydrates
21g
7%
Dietary Fiber
3g
12%
Sugars
14g
Protein
36g
Calcium
91mg
9%

Number of servings: 4

Calories per serving: 322

Preparation time: 15 min

Total time: 45 min

Ingredients

Recipe for Broccoli Coleslaw

1 12 lb sole fillets

Nonstick cooking spray

1 tbsp olive oil

12 cup thinly sliced onion

12 cup thinly sliced celery

1 12 tsp curry powder

12 tsp cumin

12 tsp salt

1 tsp sugar

2 tsp flour

2/3 cup nonfat or 1% milk

2 tbsp chopped fresh parsley

Directions

Preheat oven to 350°F.

1. Prepare Broccoli Coleslaw recipe according to directions.

2. Spray a large baking dish with nonstick cooking spray. Place sole fillets in the dish and set aside.

2. Spray a small skillet with nonstick cooking spray. Place the skillet over medium-high heat and add olive oil. When hot, add onion and celery. Sauté for 1 to 2 minutes.

3. Add curry powder, cumin, salt, and sugar. Mix flour into milk and add to skillet. Stir with a wire whisk and cook 2 to 3 minutes to thicken.

4. Pour sauce evenly over sole fillets.

5. Bake uncovered for 25 to 30 minutes or until fish flakes easily with a fork.

6. Top with parsley and serve with broccoli coleslaw.

Makes 4 servings.

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