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Baked Sole With Creamy Curry Sauce

45 Minutes
394 Calories
13 Ingredients
4 Servings



  1. Preheat oven to 350°F.
  2. Spray a large baking dish with nonstick spray. Place sole fillets in the dish and set aside.
  3. 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.
  4. 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.
  5. Pour sauce evenly over sole fillets.
  6. Bake uncovered for 25 to 30 minutes or until fish flakes easily with a fork.
  7. Top with parsley and serve with hot rice.
  8. Makes 4 servings.


  • Calories 394
  • Sodium 468mg
  • Fat 7g
  • Protein 38g
  • Carbs 42g
  • Fiber 3g
Nutrition Facts*
Serving Size 1/4 Recipe Servings Per Recipe 4
Amount Per Serving
Calories 394
% Daily Value
Total Fat 7g 11%
Saturated Fat 1g 5%
Trans Fat 0g
Cholesterol 83mg 28%
Sodium 468mg 20%
Total Carbohydrate 42g 14%
Dietary Fiber 3g 12%
Total Sugars 5g
Protein 38g
Calcium 55mg 6%
*Nutrition values are estimates. Actual nutrition values may vary depending on specific types and amounts of ingredients used.

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