Sole with Curried Tomato Sauce


Cook diet recipe.  This recipe serves 4


  • 1 lb sole fillets, rinsed and patted dry
  • 1 shallot, finely chopped Shallots, raw
  • 1 clove garlic, finely chopped Garlic, raw
  • 1/8 tsp salt Salt, table
  • freshly ground pepper Spices, pepper, black
  • 1 Tbs dry white wine Alcoholic beverage, wine, table, white
  • 1/3 cup fish stock or water
  • parsley sprigs Parsley, raw
  • 1 Tbs olive oil Oil, olive, salad or cooking
  • 2 cloves garlic, finely chopped Garlic, raw
  • 2 tsp curry powder Spices, curry powder
  • 2 1/2 lbs ripe tomatoes, peeled,seeded & finely chopped Tomatoes, red, ripe, raw, year round average
  • 1/8 tsp salt Salt, table
  • freshly ground pepper Spices, pepper, black
  • 2 tsp tomato paste Tomato products, canned, paste, with salt added
  • 1 Tbs chopped fresh parsley Parsley, raw


Step 1

Sauce: Heat oil in a large heavy bottomed saucepan over low heat. Add garlic and stir til it is soft but not browned-30 seconds. Sprinkle in curry powder and cook for 30 seconds more stirring constantly. Stir in the tomatoes, salt and some of the pepper simmering for about 30 mins or until soft. Add tomato paste, then puree the sauce and return to the pan, setting aside.

Step 2

Preheat oven to 425F Lightly oil the bottom of a heavy shallow baking pan Cut a piece of parchment paper or aluminium foil to fit the pan then slightly oil. Set aside. Sprinkle chopped shallot and garlic into the baking dish. Fold the fillets in half , arranging them in the pan. Sprinkle with salt and pepper. Pour the wine and stock/ water over fish. Lay parchment paper or foil oil side down, over fish. Bake fillets until flesh is opaque about 9 mins.

Step 3

Remove paper/foil and set it aside. Using two spatulas remove fish to heated platter and recover with the paper/foil; keep warm. Strain cooking liquid through a fine sieve into reserved tomato sauce. Bring to boil and cook until it thickens ---2 mins. Stir in chopped parsley Spoon sauce around fillets and garnish with parsley sprigs. Serve immediately with remaining sauce


Average Member Rating

(0 / 5)

0 5 0
Rate this recipe

0 people rated this recipe

Related Recipes:
  • Peanut Butter Meatballs

  • Guacamole In Cherry Tomatoes

  • Garlic Feta Cheese Spread

  • Grapefruit and cranberries

  • Fritosburgers

Leave a Reply

Your email address will not be published. Required fields are marked *