Almond Crusted Sole
Elevate your weeknight dinner with this irresistibly crispy Almond Crusted Sole—a light, nutty, and flavorful seafood dish that's as easy to prepare as it is impressive. Tender sole fillets are coated in a crunchy blend of finely chopped almonds, panko breadcrumbs, and zesty lemon zest, offering a delightful contrast to the delicate fish. A quick sear in buttery olive oil ensures a golden crust, while a brief bake in the oven keeps the fillets perfectly tender. Ready in just 30 minutes, this dish pairs beautifully with fresh lemon wedges and your favorite sides. Perfect for seafood enthusiasts, this recipe is a must-try for a healthy, elegant meal!
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Recipe Information
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
Instructions
Preheat your oven to 375°F (190°C) and line a baking sheet with parchment paper.
In a food processor, pulse the almonds until finely chopped but not powdered. Transfer them to a shallow dish.
Add panko breadcrumbs and lemon zest to the almonds. Season the mixture with salt and black pepper, mixing well to combine.
Place the flour in another shallow dish.
In a third shallow dish, beat the egg lightly until frothy.
Pat the sole fillets dry with paper towels to ensure the coating adheres well.
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.
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.
Cook the fillets for 2-3 minutes on each side, or until golden brown and just cooked through.
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.
Serve the almond crusted sole warm, garnished with lemon wedges.
Nutrition Facts
Calories |
416 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 25.4 g | 33% | |
| Saturated Fat | 5.8 g | 29% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 102 mg | 34% | |
| Sodium | 551 mg | 24% | |
| Total Carbohydrate | 23.6 g | 9% | |
| Dietary Fiber | 4.6 g | 17% | |
| Total Sugars | 2.5 g | ||
| Protein | 23.4 g | 47% | |
| Vitamin D | 2.3 mcg | 12% | |
| Calcium | 113 mg | 9% | |
| Iron | 2.5 mg | 14% | |
| Potassium | 331 mg | 7% | |
*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.
