High Protein Almond Crusted Sole

Elevate your dinner game with this High Protein Almond Crusted Sole, a deliciously light and nutrient-packed recipe that’s perfect for seafood lovers. Each tender sole fillet is coated in a golden almond crust made from a blend of almond flour and coarsely ground whole almonds, infused with zesty lemon, fragrant oregano, and a touch of garlic for bold flavor. This gluten-free, low-carb dish is pan-seared to perfection before finishing in the oven for a crisp, flaky texture. Ready in just 30 minutes, it’s a healthy yet indulgent choice for busy weeknights or special occasions. Serve with a sprinkle of fresh parsley and tangy lemon wedges for a burst of freshness that perfectly complements the nutty crunch. Perfect for those seeking high-protein, heart-healthy meals without sacrificing taste!

Nutriscore Rating: 75/100

Prep Time:15 mins

Cook Time:15 mins

Total Time:30 mins

Servings: 4

Ingredients

• 4 pieces sole fillets
• 1 cup almond flour
• 0.5 cup whole almonds
• 3 pieces egg whites
• 1 teaspoon lemon zest
• 1 teaspoon dried oregano
• 0.5 teaspoon garlic powder
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper
• 2 tablespoons olive oil
• 2 tablespoons fresh parsley
• 4 pieces lemon wedges

Directions

Step 1

Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.

Step 2

Place the whole almonds in a food processor and pulse until coarsely ground, then combine with almond flour in a shallow dish.

Step 3

In another shallow dish, whisk the egg whites until frothy.

Step 4

Add lemon zest, dried oregano, garlic powder, salt, and black pepper to the almond mixture, stirring to blend the seasonings evenly.

Step 5

Dip each sole fillet into the egg whites, ensuring it is fully coated, then press it into the almond mixture on both sides to form a crust.

Step 6

Heat olive oil in a large skillet over medium heat. Carefully add the fillets, cooking for 2-3 minutes on each side until golden brown.

Step 7

Transfer the sole fillets to the prepared baking sheet and place them in the preheated oven for 8-10 minutes or until cooked through and flaky.

Step 8

Chop fresh parsley and sprinkle over the cooked fillets as a garnish.

Step 9

Serve the almond-crusted sole with lemon wedges on the side for added flavor.

Nutrition Facts

Serving size	740.4 grams (740.4g)

Amount per serving	% Daily Value*
Calories	1555

Total Fat 117.20g	150%
Saturated Fat 11.70g	59%
Polyunsaturated Fat 2.70g
Cholesterol 180mg	60%
Sodium 1592mg	69%
Total Carbohydrate 43.20g	16%
Dietary Fiber 20.80g	74%
Total Sugars 7.90g
Protein 102.60g	205%

Vitamin D 400IU	2000%
Calcium 521mg	40%
Iron 9mg	48%
Potassium 1986mg	42%

*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: 64.4%

Protein: 25.1%

Carbs: 10.5%