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Curried Sole

Ingredients
  Water 2 Tablespoon
  Peanut butter 1 Tablespoon
  Honey 1 Tablespoon
  Banana 1 Medium
  Sole fillets 6 Ounce (1 In Number)
  Raisins 2 Tablespoon
  Grated coconut 1 Teaspoon
  Nonfat sour cream 2 Tablespoon
  Curry powder 3⁄4 Teaspoon
Directions

Cut 1 large square of parchment or foil for each serving.
Fold in half and cut into a large heart shape.
Open and coat one side with no-stick spray.
In a small bowl, mix the water, peanut butter, honey and curry powder until smooth.
Cut each banana in half lengthwise and place the pieces parallel on one half of the paper (near the fold).
Cover with a fillet and spoon on the peanut butter mixture.
Sprinkle with the raisins and coconut.
Top with the sour cream.
Fold the paper over the fish and align the edges.
Seal each packet well (use overlapping folds, starting at the top of the heart shape).
Place on a baking sheet.
Bake at 400° for 20 minutes.

Recipe Summary

Difficulty Level: 
Easy
Cuisine: 
American
Course: 
Main Dish
Method: 
Baked
Ingredient: 
Fish
Interest: 
Everyday, Healthy
Preparation Time: 
30 Minutes
Cook Time: 
20 Minutes
Ready In: 
50 Minutes
Servings: 
2

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Average: 4.4 (16 votes)

Nutrition Rank

Nutrition Facts

Serving size

Calories 260 Calories from Fat 51

% Daily Value*

Total Fat 6 g9.3%

Saturated Fat 1.8 g9%

Trans Fat 0 g

Cholesterol 40.8 mg13.6%

Sodium 131.7 mg5.5%

Total Carbohydrates 35 g11.5%

Dietary Fiber 3.1 g12.6%

Sugars 23.2 g

Protein 19 g39%

Vitamin A 3.4% Vitamin C 10.8%

Calcium 6.7% Iron 8.5%

*Based on a 2000 Calorie diet

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Curried Sole Recipe