Mediterranean Diet Almond Crusted Sole
Elevate your weeknight dinner with this Mediterranean Diet Almond Crusted Sole—a light, flavorful, and nutrient-packed dish perfect for health-conscious foodies. This recipe features delicate sole fillets coated in a golden crust made from almond meal, fresh parsley, and zesty lemon, then baked to perfection for a crispy, satisfying texture. Seasoned with garlic powder and a touch of salt and pepper, each bite offers a symphony of Mediterranean-inspired flavors. The dish is baked, not fried, making it a wholesome alternative to traditional breaded fish recipes, while still delivering satisfying crunch. Ready in just 30 minutes, this gluten-free, high-protein dinner pairs wonderfully with a fresh side salad or steamed vegetables, and the addition of lemon wedges gives the fish a bright, citrusy finish. Perfect for anyone following a Mediterranean diet or looking for an easy, healthy seafood recipe!
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 4 pieces sole fillets
- 1 cup almond meal
- 0.25 cup fresh parsley
- 1 tablespoon lemon zest
- 0.5 teaspoon garlic powder
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 2 tablespoons extra virgin olive oil
- 1 large egg
- 1 whole lemon
Instructions
Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.
Rinse the sole fillets under cold water, pat them dry with paper towels, and set aside.
In a shallow bowl, mix together the almond meal, fresh chopped parsley, lemon zest, garlic powder, salt, and black pepper.
In another shallow bowl, beat the egg.
Dip each sole fillet into the egg, allowing any excess to drip off.
Press each fillet into the almond meal mixture, ensuring both sides are well-coated.
Place the coated fillets on the prepared baking sheet and drizzle them with the extra virgin olive oil.
Bake in the preheated oven for 12-15 minutes or until the fish is opaque and flakes easily with a fork.
While the fish is baking, cut the lemon into wedges.
Serve the almond-crusted sole hot, garnished with lemon wedges for squeezing over the top.
Nutrition Facts
Calories |
1202 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 90.1 g | 116% | |
| Saturated Fat | 10.7 g | 53% | |
| Polyunsaturated Fat | 2.0 g | ||
| Cholesterol | 400 mg | 133% | |
| Sodium | 1541 mg | 67% | |
| Total Carbohydrate | 30.9 g | 11% | |
| Dietary Fiber | 13.7 g | 49% | |
| Total Sugars | 5.3 g | ||
| Protein | 84.7 g | 169% | |
| Vitamin D | 11.3 mcg | 57% | |
| Calcium | 368 mg | 28% | |
| Iron | 6.9 mg | 38% | |
| Potassium | 2200 mg | 47% | |
*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.
