Macadamia Parmesan Sole

Elevate your seafood dining experience with this irresistible Macadamia Parmesan Sole! Tender sole fillets are encrusted in a golden, flavorful crust of finely chopped macadamia nuts, Parmesan cheese, and panko breadcrumbs for the perfect balance of crunch and nuttiness. With a quick dredge in seasoned flour, an egg wash, and a generous coating of the macadamia-Parmesan mixture, each fillet is pan-seared to perfection in a buttery olive oil blend. Ready in just 25 minutes, this delicate and refined dish is a show-stopping yet easy-to-make option for dinner parties or weeknight meals. Serve with a squeeze of fresh lemon juice for a bright, tangy finish that highlights the fish’s flaky texture and nutty crust. Perfect for seafood lovers looking for a dish that’s both decadent and effortlessly elegant.

Nutriscore Rating: 55/100

Prep Time:15 mins

Cook Time:10 mins

Total Time:25 mins

Servings: 4

Ingredients

• 4 pieces sole fillets
• 0.5 cups macadamia nuts, finely chopped
• 0.5 cups Parmesan cheese, finely grated
• 0.25 cups panko breadcrumbs
• 0.25 cups all-purpose flour
• 2 large eggs
• 2 tablespoons whole milk
• 3 tablespoons unsalted butter
• 2 tablespoons olive oil
• 1 lemon, cut into wedges
• 1 teaspoon salt
• 0.5 teaspoons black pepper

Directions

Step 1

Pat the sole fillets dry with paper towels and season both sides with salt and black pepper.

Step 2

In a shallow dish, combine the chopped macadamia nuts, grated Parmesan cheese, and panko breadcrumbs. Mix well to create a uniform crust mixture.

Step 3

In another shallow dish, place the all-purpose flour.

Step 4

In a third shallow dish, whisk the eggs with the milk until fully combined.

Step 5

Dredge each sole fillet in the flour, shaking off any excess. Then dip it into the egg mixture, allowing the excess to drip off, and press it into the macadamia-Parmesan mixture to coat evenly on both sides. Repeat for all fillets and set them aside on a plate.

Step 6

In a large nonstick skillet, heat the olive oil and butter over medium heat until the butter is fully melted and starts to bubble gently.

Step 7

Carefully place the coated fillets in the skillet, cooking in batches if necessary to avoid overcrowding. Cook for 3-4 minutes on each side, or until the crust is golden brown and the fish is cooked through. The fish should flake easily with a fork.

Step 8

Transfer the cooked fillets to a serving plate. Serve immediately with fresh lemon wedges on the side.

Nutrition Facts

Serving size	869.3 grams (869.3g)

Amount per serving	% Daily Value*
Calories	2177

Total Fat 167.70g	215%
Saturated Fat 59.10g	296%
Polyunsaturated Fat 2.70g
Cholesterol 744mg	248%
Sodium 4657mg	202%
Total Carbohydrate 52.00g	19%
Dietary Fiber 7.40g	26%
Total Sugars 5.70g
Protein 124.90g	250%

Vitamin D 494IU	2468%
Calcium 1574mg	121%
Iron 8mg	46%
Potassium 1860mg	40%

*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: 68.1%

Protein: 22.5%

Carbs: 9.4%