High Protein Almond Crusted Sole
Elevate your seafood dinners with this High Protein Almond Crusted Sole, a nutritious and delicious dish that combines lean sole fillets with the nutty crunch of almonds. Perfect for health-conscious eaters, this recipe is packed with protein and features a flavorful almond crust seasoned with lemon zest, oregano, and garlic. The fillets are lightly seared in olive oil before being baked to perfection, ensuring a crisp exterior and tender, flaky interior. Garnished with fresh parsley and served alongside zesty lemon wedges, this gluten-free masterpiece is ready in just 30 minutes, making it ideal for quick yet elegant weeknight meals. A must-try for seafood lovers seeking a wholesome, low-carb option!
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Recipe Information
Ingredients
- 4 pieces sole fillets
- 1 cup almond flour
- 0.5 cup whole almonds
- 3 pieces egg whites
- 1 teaspoon lemon zest
- 1 teaspoon dried oregano
- 0.5 teaspoon garlic powder
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 2 tablespoons olive oil
- 2 tablespoons fresh parsley
- 4 pieces lemon wedges
Instructions
Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.
Place the whole almonds in a food processor and pulse until coarsely ground, then combine with almond flour in a shallow dish.
In another shallow dish, whisk the egg whites until frothy.
Add lemon zest, dried oregano, garlic powder, salt, and black pepper to the almond mixture, stirring to blend the seasonings evenly.
Dip each sole fillet into the egg whites, ensuring it is fully coated, then press it into the almond mixture on both sides to form a crust.
Heat olive oil in a large skillet over medium heat. Carefully add the fillets, cooking for 2-3 minutes on each side until golden brown.
Transfer the sole fillets to the prepared baking sheet and place them in the preheated oven for 8-10 minutes or until cooked through and flaky.
Chop fresh parsley and sprinkle over the cooked fillets as a garnish.
Serve the almond-crusted sole with lemon wedges on the side for added flavor.
Nutrition Facts
Calories |
1555 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 117.2 g | 150% | |
| Saturated Fat | 11.7 g | 58% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 180 mg | 60% | |
| Sodium | 1592 mg | 69% | |
| Total Carbohydrate | 43.2 g | 16% | |
| Dietary Fiber | 20.8 g | 74% | |
| Total Sugars | 7.9 g | ||
| Protein | 102.6 g | 205% | |
| Vitamin D | 10.0 mcg | 50% | |
| Calcium | 521 mg | 40% | |
| Iron | 8.6 mg | 48% | |
| Potassium | 1986 mg | 42% | |
*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.
