Almond Crusted Sole

Elevate your weeknight dinner with this irresistible Almond Crusted Sole recipe, a dish that perfectly combines a nutty crunch with delicate, flaky fish. Featuring fresh sole fillets enrobed in a golden, flavorful crust of finely chopped almonds, panko breadcrumbs, and zesty lemon, this recipe delivers on both texture and taste. The coating process is simple yet effective, keeping the fish moist while adding a satisfying crispness. A quick sear in butter and olive oil followed by a brief bake ensures the fillets are cooked to perfection, making this dish as easy as it is elegant. Serve alongside lemon wedges for a bright, citrusy finish that complements the richness of the crust. With its 30-minute cook time, this gluten-light* and protein-packed meal is ideal for busy evenings or weekend entertaining. Perfect for seafood lovers searching for a sophisticated, restaurant-quality dish at home! (*May contain trace gluten from breadcrumbs depending on the brand.)

Nutriscore Rating: 71/100

Prep Time:15 mins

Cook Time:15 mins

Total Time:30 mins

Servings: 4

Ingredients

• 4 pieces sole fillets
• 0.75 cups almonds
• 0.5 cups panko breadcrumbs
• 1 tablespoon lemon zest
• 0.5 teaspoons salt
• 0.25 teaspoons black pepper
• 0.25 cups all-purpose flour
• 1 large egg
• 2 tablespoons unsalted butter
• 1 tablespoon olive oil
• 1 for serving lemon wedges

Directions

Step 1

Preheat your oven to 375°F (190°C) and line a baking sheet with parchment paper.

Step 2

In a food processor, pulse the almonds until finely chopped but not powdered. Transfer them to a shallow dish.

Step 3

Add panko breadcrumbs and lemon zest to the almonds. Season the mixture with salt and black pepper, mixing well to combine.

Step 4

Place the flour in another shallow dish.

Step 5

In a third shallow dish, beat the egg lightly until frothy.

Step 6

Pat the sole fillets dry with paper towels to ensure the coating adheres well.

Step 7

Dredge each fillet first in the flour, shaking off excess, then dip into the beaten egg, and finally press into the almond mixture, ensuring the fillets are well-coated on all sides.

Step 8

Heat the butter and olive oil in a large skillet over medium heat. Once the butter is melted and bubbling, carefully add the coated fillets to the pan.

Step 9

Cook the fillets for 2-3 minutes on each side, or until golden brown and just cooked through.

Step 10

Transfer the fillets onto the prepared baking sheet and place them in the preheated oven for 5-7 minutes to ensure they are cooked through.

Step 11

Serve the almond crusted sole warm, garnished with lemon wedges.

Nutrition Facts

Serving size	676.3 grams (676.3g)

Amount per serving	% Daily Value*
Calories	1563

Total Fat 105.90g	136%
Saturated Fat 23.00g	115%
Polyunsaturated Fat 3.30g
Cholesterol 462mg	154%
Sodium 1704mg	74%
Total Carbohydrate 67.00g	24%
Dietary Fiber 17.20g	61%
Total Sugars 5.70g
Protein 90.80g	182%

Vitamin D 454IU	2269%
Calcium 426mg	33%
Iron 9mg	51%
Potassium 1342mg	29%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 60.2%

Protein: 22.9%

Carbs: 16.9%