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Sautéed Sole with Butter, Cauliflower and Toasted Almonds

Sauteed Sole with Sliced Almonds and Chopped Fresh Parsley on Top
Sautéed Sole with Butter, Cauliflower and Toasted Almonds

This recipe and photography was provided courtesy of local cookbook author and chef, Carla Snyder. Learn more about Carla and discover her recipes at or in her cookbook, One Pan Whole Family. 

Before you get cooking, it’s important to start with quality seafood. Good seafood shouldn’t have a fishy smell. Heinen’s has a variety of fresh seafood options, so ask your Seafood Associate for recommendations.

This recipe is for a delicious and hearty Sautéed Sole with Curried Browned Butter, Cauliflower and Toasted Almonds. It has a great balance of Indian flavor with the addition of curry powder. Sole is a relatively thin fish, so while most one-inch pieces of seafood cook through in about seven minutes, 2-3 minutes should do the trick for sole.

Tips on Cooking Fish

Before you heat up the pan or oven, make sure to follow these tips:

  1. Begin cooking fish skin side down. This allows for the flavors of the skin to meld with the fish and it makes for a nicer presentation.
  2. Cook on high heat. Restaurants cook seafood fast at high temperatures, so always make sure to cook your seafood in a hot pan.
  3. Pat fish dry. Moisture on the top of fish prevents it from browning.
  4. Be aware. Most fish will continue to cook for a few minutes after being removed from the heat. Keep this in mind to prevent fish from becoming overdone when cooking.

Cooking with seafood isn’t so scary when you have delicious recipes and tips to guide you. Now let’s have some fun with fish!

Sautéed Sole with Curried Browned Butter, Cauliflower and Toasted Almonds

Serves 4


  • 1/2 large head of cauliflower
  • 1/2 cup melted unsalted butter
  • 1/2 teaspoon sea salt
  • Freshly ground black pepper
  • Four 6-oz sole fillets
  • 1/4 cup all-purpose flour
  • 2 teaspoons curry powder
  • 1/3 cup sliced almonds, toasted
  • 2 tablespoons parsley, minced


  1. Preheat the oven to 400 degrees F
  2. Spread the cauliflower on a sheet pan and drizzle with about 3 tablespoons pf butter. Sprinkle with 1/4 teaspoon salt and a few grinds of pepper. Roast the cauliflower in the preheated oven for about 20 minutes or until the cauliflower is tender and lightly browned on the edges. Remove the pan from the oven and keep warm.
  3. Salt and pepper the fish with the remaining salt and dredge them into the flour, shaking off the excess.
  4. Heat a large skillet over medium-high heat and add 3 tablespoons butter to the pan. When the butter sizzles, add the fish to the pan and cook for 3 minutes. Turn the fish with a wide spatula and cook the other side for another 2 minutes or until golden and cooked through. Transfer the fish to the sheet of cauliflower to keep warm.
  5. Add the curry powder to the butter in the pan and cook for another minute or until the butter is browned and
    the curry is fragrant.
  6. Arrange the fish and cauliflower on serving plates and drizzle with the curry browned butter. Garnish with the
    toasted almonds and parsley if desired.

Note: To make this dish even more delicious, pair it with Chalkhill Chardonnay from our Wine Department.

Carla Snyder in her kitchen
By Carla Snyder
Carla has spent the past 30 years in the food world as a caterer, artisan baker, cooking school teacher, food writer and author of 6 cook books including the James Beard nominated Big Book of Appetizers. Her passion is sharing fresh, cooked-from-scratch weeknight meals that cut prep time and practically eliminate that nightly sink full of dishes.

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