Appetizer Recipes

Curried Petrale Sole with Yogurt Sauce

Curried Petrale Sole with Yogurt Sauce



Curried Petrale Sole with Yogurt Sauce

Serves: 4


1 cup plain nonfat yogurt
2 chopped parsley OR
1 snipped fresh dill
2 minced green onion
4 4oz Petrale sole fillets
2 curry powder
2 large egg whites
1 cup bread crumbs
Sea salt and freshly ground pepper to taste
Non stick vegetable oil spray
Lemon wedges for garnish


Mix yogurt, cilantro and green onion in small bowl. Season with salt and pepper.

Preheat oven to 500� F. Place baking sheet in oven. For less hassle later, line pan with aluminum foil. Spray with vegetable cooking spray.

Rub each side of each fish fillet with 1 tsp. curry powder.

Whisk egg whites in medium bowl until foamy.

Place bread crumbs on pan or plate.

Dip fish fillets into egg whites, then turn fillets in bread crumbs, coating lightly. If you rub too hard, the egg foam will come off the fish. Sprinkle with pepper.

Place fillets gently on the pan.

Bake until fish is opaque in center, about 8 minutes. Remove from oven, let stand 2 minutes.

Serve with lemon wedges and yogurt sauce on the side.