Dover Sole Fillets With Cashew Chutney Recipe

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Dover Sole Fillets With Cashew Chutney
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  1. For the chutney (prep time includes marinating chutney, you can make the night before), mix all ingredients and allow flavors to mingle for about 3 hours- if you are in a pinch, it's fine to marinate it for less time.
  2. Rinse fillets and pat dry- make sure they are not slippery at all.
  3. Preheat oven to 375°F.
  4. Put olive oil in the bottom of a baking dish, tilt to coat bottom.
  5. Combine ginger garlic paste with tumeric, chili powder, cumin and salt and rub this all over the fillets on both sides.
  6. Take each fillet and place about 3 tablespoons of chutney near the wide end and roll it up.
  7. Place fillet rolls seam side down in the oiled dish.
  8. Bake in preheated oven.
  9. Fish are done when they flake with a fork, about 30 minutes (watch closely; if your fillets are a little smaller or they are rolled a little bigger, the cooking time will vary).
  10. Serves 4- 8, depending on the size of your fillets- we serve 2 per person.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 372.77 Kcal (1561 kJ)
Calories from fat 221.55 Kcal
% Daily Value*
Total Fat 24.62g 38%
Sodium 538.81mg 22%
Potassium 179.21mg 4%
Total Carbs 20.38g 7%
Sugars 2.99g 12%
Dietary Fiber 1.27g 5%
Protein 19g 38%
Vitamin C 13.5mg 23%
Iron 1.2mg 7%
Calcium 16.6mg 2%
Amount Per 100 g
Calories 479.7 Kcal (2008 kJ)
Calories from fat 285.11 Kcal
% Daily Value*
Total Fat 31.68g 38%
Sodium 693.37mg 22%
Potassium 230.61mg 4%
Total Carbs 26.23g 7%
Sugars 3.84g 12%
Dietary Fiber 1.64g 5%
Protein 24.45g 38%
Vitamin C 17.4mg 23%
Iron 1.6mg 7%
Calcium 21.3mg 2%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.


  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 9.3
  • 10

Good Points

  • saturated fat free,
  • cholesterol free

Bad Points

  • High in Sodium

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