Almond crusted sole

Dinner

Item Rating: 72/100

1 serving (150 grams) contains 320 calories, 25.0 grams of protein, 20.0 grams of fat, and 10.0 grams of carbohydrates.

Nutrition Information

1 cup (236.6g)

Calories		504.7
% Daily Value*
Total Fat		31.5 g	40%
	Saturated Fat	4.7 g	23%
	Polyunsaturated Fat	0 g
Cholesterol		94.6 mg	31%
Sodium		630.9 mg	27%
Total Carbohydrates		15.8 g	5%
	Dietary Fiber	4.7 g	16%
	Sugars	3.2 g
protein		39.4 g	78%
Vitamin D		157.7 mcg	788%
Calcium		126.2 mg	9%
Iron		2.4 mg	13%
Potassium		552.1 mg	11%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🍯 Low sugar

🥩 High protein

🍞 Low carbs

Source of Calories

Fat: 283 cal (56.2%)

Protein: 157 cal (31.3%)

Carbs: 63 cal (12.5%)

About Almond crusted sole

Almond-crusted sole is a flavorful and nutritious dish commonly found in Mediterranean and coastal cuisines. It features tender sole fillets coated in a crunchy almond crust and lightly baked or pan-seared for a crisp texture. Sole is a lean, white fish that is rich in protein and low in calories, while almonds add heart-healthy fats, fiber, and a variety of essential nutrients. This combination offers a delightful balance of taste and nourishment, making it both a gourmet choice and a nutrient-dense meal. A 3-ounce serving of sole provides approximately 70 calories and 15 grams of protein, and almonds are a significant source of vitamin E, magnesium, and monounsaturated fats, promoting cardiovascular health.

Health Benefits

• Rich in lean protein from sole, which supports muscle repair and maintenance (15g per 3-ounce serving).
• Contains vitamin E from almonds, a powerful antioxidant that supports skin health and immune function (7.3 mg per ounce of almonds).
• High in magnesium from almonds, which aids bone health, energy production, and muscle function (76 mg per ounce of almonds).

Dietary Considerations

Allergens: Contains fish, tree nuts (almonds)

Suitable for: Low-carb diets, mediterranean diets, gluten-free diets

Not suitable for: Nut-free diets, vegan diets

Selection and Storage

Store fresh sole in the refrigerator and cook within 1-2 days. Almonds should be kept in an airtight container in a cool, dry place to prevent rancidity.

Common Questions About Almond crusted sole Nutrition

Is Almond Crusted Sole high in protein?

Yes, Almond Crusted Sole is a good source of protein, primarily from the sole fish. A 4-ounce serving of sole typically contains around 20 grams of protein, helping support muscle growth and repair. Almonds add a small amount of additional protein, approximately 3 grams per serving.

Can I eat Almond Crusted Sole on a keto diet?

Yes, Almond Crusted Sole is generally compatible with a keto diet due to its low carbohydrate content. Almonds are high in healthy fats, and sole is naturally carb-free. Ensure the crusting preparation doesn't include flour or bread crumbs to keep it keto-friendly.

What are the health benefits or concerns of Almond Crusted Sole?

Almond Crusted Sole provides lean protein, heart-healthy monounsaturated fats from almonds, and essential nutrients like vitamin E and omega-3 fatty acids. However, those with nut allergies should avoid this dish. Additionally, check for added sodium in the crust preparation and limit intake if sodium-sensitive.

What is the recommended serving size for Almond Crusted Sole?

A standard serving size is typically 4-6 ounces of fish per person. This portion contains approximately 200-250 calories, depending on the amount of almonds and preparation method. Pair with steamed vegetables or a fresh salad for a balanced, nutrient-rich meal.

How does Almond Crusted Sole compare to breaded sole?

Almond Crusted Sole is a healthier option compared to breaded sole. Almonds are nutrient-dense, providing healthy fats, vitamin E, and magnesium, while breaded preparations often include refined carbs and may be higher in unhealthy fats if fried. Baking Almond Crusted Sole can reduce calories and fats compared to frying.

Data Sources & Scientific References