Nut Crusted Sole

Elevate your seafood dinner with this Nut Crusted Sole, a sophisticated yet surprisingly easy recipe that's bursting with texture and flavor. Tender sole fillets are coated in a crunchy blend of almonds, pecans, and parmesan cheese, creating a golden, nutty crust that pairs perfectly with the delicate fish. A quick sear in olive oil and butter enhances the crispiness, while a short bake in the oven ensures the fillets are perfectly cooked to flaky perfection. This protein-packed dish is seasoned simply with salt, pepper, and a hint of lemon for a fresh, zesty finish. Ideal for busy weeknights or an elegant dinner party, this recipe is ready in under 35 minutes and pairs beautifully with a light salad or your favorite steamed vegetables. Bring a touch of gourmet flair to your table with this irresistible nut-crusted fish recipe!

Nutriscore Rating: 69/100

Prep Time:20 mins

Cook Time:12 mins

Total Time:32 mins

Servings: 4

Ingredients

• 4 pieces sole fillets
• 0.5 cups almonds
• 0.5 cups pecans
• 0.25 cups parmesan cheese
• 0.5 cups all-purpose flour
• 2 whole eggs
• 2 tablespoons milk
• 1 teaspoon salt
• 0.5 teaspoons black pepper
• 2 tablespoons olive oil
• 1 tablespoon unsalted butter
• 4 pieces lemon wedges
• 2 tablespoons fresh parsley

Directions

Step 1

Preheat the oven to 375°F (190°C).

Step 2

Finely chop the almonds and pecans or pulse them in a food processor until they form small, coarse crumbs, but not a powder.

Step 3

In a shallow dish, combine the chopped nuts, grated parmesan cheese, salt, and black pepper. Mix well.

Step 4

In another shallow dish, place the flour.

Step 5

In a third shallow dish, whisk together the eggs and milk until smooth.

Step 6

Pat the sole fillets dry with paper towels to remove any moisture, then lightly season them with additional salt and pepper, if desired.

Step 7

Dredge each fillet in the flour, shaking off any excess. Dip the fillet into the egg mixture, then press it firmly into the nut mixture to coat both sides evenly.

Step 8

Heat the olive oil and butter in a large oven-safe skillet over medium heat. Once the butter has melted and begins to bubble, add the nut-crusted sole fillets.

Step 9

Cook the fillets for 2-3 minutes on each side or until golden brown.

Step 10

Transfer the skillet to the preheated oven and bake for 6-8 minutes, or until the fish is cooked through and flakes easily with a fork.

Step 11

Carefully remove the skillet from the oven and allow the fillets to rest for 2 minutes before serving.

Step 12

Garnish with freshly chopped parsley and serve with lemon wedges. Pair with a light salad or steamed vegetables for a complete meal.

Nutrition Facts

Serving size	794.7 grams (794.7g)

Amount per serving	% Daily Value*
Calories	1638

Total Fat 107.20g	137%
Saturated Fat 21.70g	109%
Polyunsaturated Fat 10.80g
Cholesterol 608mg	203%
Sodium 2922mg	127%
Total Carbohydrate 72.30g	26%
Dietary Fiber 16.70g	60%
Total Sugars 7.00g
Protein 102.80g	206%

Vitamin D 495IU	2475%
Calcium 648mg	50%
Iron 10mg	57%
Potassium 1745mg	37%

*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: 57.9%

Protein: 24.7%

Carbs: 17.4%