Heart-Healthy Almond Crusted Sole
Delight your taste buds with this *Heart-Healthy Almond Crusted Sole*, a light and nutritious dish that’s perfect for any occasion. Featuring tender sole fillets coated in a flavorful blend of finely chopped almonds and whole wheat breadcrumbs, this recipe brings a satisfying crunch while staying heart-smart. Infused with bright lemon zest, a dash of garlic powder, and a drizzle of extra virgin olive oil, every bite is bursting with balanced flavors. This impressive yet simple recipe takes just 30 minutes from start to finish, making it a great weeknight option that doesn’t compromise on elegance. Serve it warm with fresh lemon juice for a zesty finish—perfectly paired with a side of vegetables or a crisp green salad. Packed with omega-3s and healthy fats, this baked seafood dish is every bit as nutritious as it is delicious!
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Recipe Information
Ingredients
- 4 pieces sole fillets
- 1 cup almonds, finely chopped
- 0.5 cup whole wheat breadcrumbs
- 2 large egg whites
- 1 teaspoon lemon zest
- 0.5 teaspoon garlic powder
- 0.25 teaspoon black pepper
- 0.25 teaspoon salt
- 2 tablespoons extra virgin olive oil
- 1 tablespoon fresh lemon juice
Instructions
Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.
In a shallow bowl, mix together chopped almonds, whole wheat breadcrumbs, lemon zest, garlic powder, black pepper, and salt.
In another bowl, beat the egg whites until slightly frothy.
Dip each sole fillet into the egg whites, ensuring it is fully coated.
Press the fillets into the almond mixture on both sides, pressing gently to ensure the coating sticks well.
Heat 1 tablespoon of olive oil in a large non-stick skillet over medium heat.
Add the crusted fillets and cook for about 2 minutes on each side until golden brown.
Transfer the browned fillets onto the prepared baking sheet.
Drizzle each fillet with a small amount of the remaining olive oil.
Bake in the preheated oven for 10 minutes or until the sole is cooked through and flakes easily with a fork.
Remove from oven and drizzle with fresh lemon juice before serving.
Serve warm, offering lemon wedges on the side for additional zestiness.
Nutrition Facts
Calories |
786 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 37.1 g | 48% | |
| Saturated Fat | 5.8 g | 29% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 180 mg | 60% | |
| Sodium | 1341 mg | 58% | |
| Total Carbohydrate | 44.8 g | 16% | |
| Dietary Fiber | 6.7 g | 24% | |
| Total Sugars | 2.9 g | ||
| Protein | 71.5 g | 143% | |
| Vitamin D | 10.0 mcg | 50% | |
| Calcium | 136 mg | 10% | |
| Iron | 4.5 mg | 25% | |
| Potassium | 1509 mg | 32% | |
*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.
