Low Sodium Almond Crusted Sole
Elevate your seafood game with this Low Sodium Almond Crusted Sole—a light, wholesome dish that's packed with flavor yet gentle on your heart. Tender sole fillets are delicately coated in a crispy almond crust, crafted from nutrient-rich almond flour and sliced almonds for a buttery nutty texture without added salt. Pan-seared to perfection and finished in the oven, this recipe maximizes juiciness and ensures a tantalizing golden crust. A drizzle of fresh lemon juice and a sprinkle of aromatic parsley add a zesty, herbaceous brightness, while garlic powder and black pepper keep the seasoning bold but balanced. With a quick 15-minute prep and a mere 10-minute cook time, this gluten-free and low-sodium recipe is perfect for busy weeknights or elegant dinners alike. Serve it with steamed vegetables or a light salad for a complete, guilt-free meal that’s sure to impress!
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Recipe Information
Ingredients
- 4 pieces sole fillets
- 1 cup almond flour
- 0.5 cup sliced almonds
- 1 large egg
- 2 tablespoons unsalted butter
- 1 tablespoon olive oil
- 1 medium lemon
- 2 tablespoons fresh parsley
- 0.25 teaspoon ground black pepper
- 0.25 teaspoon garlic powder
Instructions
Preheat the oven to 400°F (200°C).
Rinse the sole fillets under cold water and pat dry with paper towels. Set aside.
In a shallow dish, mix together the almond flour, sliced almonds, ground black pepper, and garlic powder.
In a small bowl, whisk the egg until well beaten.
Dip each sole fillet into the egg, allowing any excess to drip off, then press both sides into the almond mixture to coat.
Heat the unsalted butter and olive oil in a large oven-safe skillet over medium heat.
Once the butter is melted and the pan is hot, add the crusted sole fillets to the pan. Cook for about 2 minutes on each side, or until the crust is golden brown.
Transfer the skillet to the preheated oven and bake for an additional 5 minutes, or until the fish flakes easily with a fork.
While the fish is baking, juice the lemon and finely chop the fresh parsley.
Remove the pan from the oven and sprinkle the fish with lemon juice and parsley before serving.
Nutrition Facts
Calories |
1666 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 134.1 g | 172% | |
| Saturated Fat | 25.1 g | 126% | |
| Polyunsaturated Fat | 3.3 g | ||
| Cholesterol | 462 mg | 154% | |
| Sodium | 360 mg | 16% | |
| Total Carbohydrate | 41.5 g | 15% | |
| Dietary Fiber | 21.4 g | 76% | |
| Total Sugars | 7.3 g | ||
| Protein | 98.0 g | 196% | |
| Vitamin D | 11.3 mcg | 57% | |
| Calcium | 551 mg | 42% | |
| Iron | 9.0 mg | 50% | |
| Potassium | 1955 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.
