Curry Spiced Sole Recipe

This easy petrale sole recipe is ready in 20 minutes or less! Served with garlic sauteed kale, you’re looking at a nutritious high-protein dinner recipe complete with fiber!

Whether this is your first time trying sole, or you have had many-a-sole foray, I trust you’ll love this easy curry sole recipe.

It involves nothing more than sprinkling the sole with curry spices (or curry powder) and baking it to perfection in the oven.

In case you’re new to it, sole is a lean white fish with subtle flavor, making it an excellent canvas for adding bigger flavors to the filet.

Because sole cooks so quickly and is high in protein, many people find it an ideal main dish for weeknight meals.

So let’s jump into it, starting with the ingredients for this easy recipe.

Curry Sole Ingredients:

Sole Fish Filet: Pick up your desired amount of sole. This recipe calls for two 6 to 8-ounce fillets.

If using frozen sole, fully thaw the filets prior to starting this easy sole recipe.

Oil: We need some form of cooking oil to coat the fish filets. I like using avocado oil, but olive oil works too.

Curry Spices: Ground cumin, coriander, paprika, ground turmeric and ground ginger are the spices customarily used in curry powder. I whipped up my own curry powder using these individual spices, but you can easily save time by using a store-bought curry powder.

Garlic Kale Ingredients:

Head of Fresh Kale: Pick up one large head of kale or two small heads of kale. Sauteed kale is a lovely side dish to petrale sole recipes because it brings fiber and a dose of micronutrients to the meal.

Fresh Garlic Cloves: Garlic adds flavor to everything it touches! The simple approach of

Sea Salt and Pepper: Season the kale to your personal taste using salt and pepper.

How to Make Sole:

Begin by placing your oven on the high broil setting. We will be cooking the fish for a short period of time at a high temperature.

In a small bowl, stir together the spices.

Remove the sole from its packaging and pat the filets dry using paper towels. Transfer the fish filets to a baking sheet lined with parchment paper or a casserole dish sprayed with cooking spray.

Coat the fish filets in avocado oil (or olive oil), then sprinkle with the curry spices (or store-bought curry powder).

Broil on the shelf that is third from the top of the oven for 8 to 10 minutes, or until the fish is fully cooked.

Sole is considered fully cooked once it reaches an internal temperature of 145 degrees Fahrenheit. Insert a digital thermometer into the thickest part of the fish to check its temperature.

Serve sole with sauteed kale or choice of side dishes and enjoy!

Store leftover sole in an airtight container in the refrigerator for up to 5 days.

If you enjoy sole recipes and you are looking for more fish and seafood recipes, here are some reader favorites!

More Fish & Seafood Recipes:

• Mahi Mahi Fish Tacos
• Creamy Sun-Dried Tomato Cod
• Lemon Garlic Foil Packet Shrimp
• Mediterranean Salmon in Parchment Paper

Curry spice thy sole!

Curry Spiced Sole Recipe

4.50 from 4 votes

By Julia

Prep: 10 minutes mins

Cook: 10 minutes mins

Total: 20 minutes mins

Servings: 2 Servings

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Curry Spiced Sole with Garlic Sautéed Kale is a flavorful way of getting your fish in! A high protein dinner recipe with fiber!

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Ingredients 

1x2x3x

For the Curry Spiced Sole

• ▢ 2 Sole fillets*
• ▢ 2 tsp olive oil
• ▢ 1 tsp ground cumin
• ▢ ½ tsp turmeric
• ▢ ½ tsp ground coriander
• ▢ ½ tsp ground ginger
• ▢ 1/8 tsp sea salt

Garlic Sautéed Kale

• ▢ 1 Tbsp olive oil
• ▢ 3 large cloves garlic, minced
• ▢ 1 head kale, roughly chopped
• ▢ Salt and pepper to taste
• ▢ 1 lemon

Instructions 

Prepare the Sautéed Kale

• Wash the kale well and remove the leaves from the stems. Save the stems for cooking or smoothies or discard them. Roughly chop the kale leaves.
• Heat 1 tablespoon of oil in a large sauté pan over medium heat.
• Add the garlic and sauté about 3 minutes until fragrant and slightly softened.
• Add the kale leaves and stir constantly until all of the leaves are coated with oil and they begin to darken.
• Reduce heat to medium-low, cover the pan and allow the kale to cook 3 to 5 minutes until softened. Careful not to over-cook the kale or else it will lose some of its nutrients.

Prepare the Sole Recipe

• Place your oven on its high broil setting.
• Lay the sole fillets on a foil-lined baking sheet and drizzle each fillet with a small amount of grapeseed or olive oil.
• In a small bowl, stir together all of the spices. Sprinkle the spices evenly over the sole fillets (you will end up using all of the spice mix) and gently pat it into the fish.
• Put the fish in the oven on the second to the highest rack and allow fish to cook 8 to 10 minutes (depending on the thickness of the fish), until the fish is cooked through.
• Serve the sole on a bed of sautéed kale and drizzle fresh lemon juice over everything.

Notes

*You can also use tilapia or salmon!

Nutrition

Serving: 1Serving (of 2), Calories: 306kcal, Carbohydrates: 5g, Protein: 40g, Fat: 14g, Saturated Fat: 2g, Polyunsaturated Fat: 8g, Monounsaturated Fat: 2g, Cholesterol: 100mg, Sodium: 363mg, Fiber: 2g

Nutrition information is automatically calculated, so should only be used as an approximation.

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