Sole in Coconut Curry Recipe

Looking for an easy Sole in Coconut Curry recipe? Learn how to make Sole in Coconut Curry using healthy ingredients.


Submitted by k_branco

Makes 4 servings



Sole fish made in a sweet coconut curry sauce

Recipe Ingredients for Sole in Coconut Curry

1 1/2 tsp canola oil
1 cup chopped onions
2 tsp curry
1 tsp minced ginger
2 1/4 cups diced tomatoes
1 tbsp lemon juice
1 tsp salt
1/2 tsp pepper
2 tbsp shredded sweetened coconut
1 pound fish fillets

Recipe Directions for Sole in Coconut Curry

  1. 1) Heat the oil in a large nonstick skillet. Sauté the onions and garlic over medium heat until the onions soften and turn golden, about 5 minutes. Keep covered between stirrings. Stir in the curry powder and cook 1 minute. Add the ginger and juice from the tomatoes. Break up the tomatoes in your hands as you add them to the pot. Stir in the lemon juice, salt, pepper, and coconut. Bring to a simmer, cover, and cook for 5 minutes.

  2. 2) Stir in the fish and cook at a gentle simmer for 5 to 7 minutes, until the fish is cooked through. Serve with rice.

Categories

Main Dish

Nutrition Facts
Serving Size 237.2g
Amount Per Serving
Calories
320
Calories from Fat
152
% Daily Value*
Total Fat
16.9g
26%
Saturated Fat
4.1g
21%
Trans Fat
0.0g
Cholesterol
39mg
13%
Sodium
1191mg
50%
Potassium
642mg
18%
Total Carbohydrates
27.0g
9%
Dietary Fiber
2.8g
11%
Sugars
3.7g
Protein
18.0g
Vitamin A 15% Vitamin C 25%
Calcium 4% Iron 18%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
B-
    Bad points
  • High in sodium
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