Keto Almond Crusted Sole
Transform your weeknight meals with this irresistible Keto Almond Crusted Sole recipe—an elegant, low-carb dish that’s as simple as it is satisfying. Delicate sole fillets are coated in a golden, flavorful crust made from almond flour, parmesan cheese, and a savory blend of garlic, paprika, and onion powder, creating the perfect crispy exterior. Pan-fried in a combination of butter and olive oil, the fish stays wonderfully moist and flaky, while the nutty-crunchy coating delivers a delightful texture in every bite. Finished with fresh parsley and a pop of zesty lemon, this keto-friendly dinner takes just 35 minutes from start to finish and serves four, making it an ideal option for busy weeknights or an impressive yet effortless meal for guests. Perfect for seafood lovers and keto enthusiasts alike!
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Recipe Information
Ingredients
- 4 pieces sole fillet
- 1 cup almond flour
- 0.5 cup parmesan cheese, grated
- 1 teaspoon garlic powder
- 0.5 teaspoon onion powder
- 0.5 teaspoon paprika
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 2 large egg
- 2 tablespoons unsalted butter
- 2 tablespoons olive oil
- 4 pieces lemon wedges
- 2 tablespoons fresh parsley, chopped
Instructions
Preheat the oven to 200°F (90°C) to keep cooked fillets warm.
In a shallow bowl, combine the almond flour, parmesan cheese, garlic powder, onion powder, paprika, salt, and black pepper. Mix well to ensure even distribution of spices.
In another bowl, beat the eggs until smooth.
Pat the sole fillets dry with paper towels to ensure the coating sticks properly.
Dip each fillet into the beaten eggs, ensuring both sides are covered.
Press each egg-coated fillet into the almond flour mixture, turning to coat both sides. Gently press the flour mixture onto the fish to ensure it adheres.
Heat 1 tablespoon of butter and 1 tablespoon of olive oil in a large skillet over medium heat until the butter is melted and the mixture begins to sizzle.
Place two fillets in the skillet, cooking until golden and crispy on one side, about 3-4 minutes. Flip carefully with a spatula and cook the other side for an additional 3-4 minutes, or until the fish is opaque and flakes easily with a fork.
Transfer cooked fillets to a baking sheet and keep warm in the preheated oven while repeating with the remaining 1 tablespoon of butter and olive oil for the other two fillets.
Once all the fillets are cooked and in the oven, sprinkle with fresh parsley and serve immediately with lemon wedges for a bright, fresh finish.
Nutrition Facts
Calories |
447 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 33.9 g | 44% | |
| Saturated Fat | 8.9 g | 44% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 166 mg | 55% | |
| Sodium | 509 mg | 22% | |
| Total Carbohydrate | 10.3 g | 4% | |
| Dietary Fiber | 4.4 g | 16% | |
| Total Sugars | 2.5 g | ||
| Protein | 29.9 g | 60% | |
| Vitamin D | 5.6 mcg | 28% | |
| Calcium | 213 mg | 16% | |
| Iron | 2.3 mg | 13% | |
| Potassium | 599 mg | 13% | |
*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.
