Nut Crusted Sole
Elevate your seafood dinner with this Nut Crusted Sole, a sophisticated yet surprisingly easy recipe that's bursting with texture and flavor. Tender sole fillets are coated in a crunchy blend of almonds, pecans, and parmesan cheese, creating a golden, nutty crust that pairs perfectly with the delicate fish. A quick sear in olive oil and butter enhances the crispiness, while a short bake in the oven ensures the fillets are perfectly cooked to flaky perfection. This protein-packed dish is seasoned simply with salt, pepper, and a hint of lemon for a fresh, zesty finish. Ideal for busy weeknights or an elegant dinner party, this recipe is ready in under 35 minutes and pairs beautifully with a light salad or your favorite steamed vegetables. Bring a touch of gourmet flair to your table with this irresistible nut-crusted fish recipe!
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Recipe Information
Ingredients
- 4 pieces sole fillets
- 0.5 cups almonds
- 0.5 cups pecans
- 0.25 cups parmesan cheese
- 0.5 cups all-purpose flour
- 2 whole eggs
- 2 tablespoons milk
- 1 teaspoon salt
- 0.5 teaspoons black pepper
- 2 tablespoons olive oil
- 1 tablespoon unsalted butter
- 4 pieces lemon wedges
- 2 tablespoons fresh parsley
Instructions
Preheat the oven to 375°F (190°C).
Finely chop the almonds and pecans or pulse them in a food processor until they form small, coarse crumbs, but not a powder.
In a shallow dish, combine the chopped nuts, grated parmesan cheese, salt, and black pepper. Mix well.
In another shallow dish, place the flour.
In a third shallow dish, whisk together the eggs and milk until smooth.
Pat the sole fillets dry with paper towels to remove any moisture, then lightly season them with additional salt and pepper, if desired.
Dredge each fillet in the flour, shaking off any excess. Dip the fillet into the egg mixture, then press it firmly into the nut mixture to coat both sides evenly.
Heat the olive oil and butter in a large oven-safe skillet over medium heat. Once the butter has melted and begins to bubble, add the nut-crusted sole fillets.
Cook the fillets for 2-3 minutes on each side or until golden brown.
Transfer the skillet to the preheated oven and bake for 6-8 minutes, or until the fish is cooked through and flakes easily with a fork.
Carefully remove the skillet from the oven and allow the fillets to rest for 2 minutes before serving.
Garnish with freshly chopped parsley and serve with lemon wedges. Pair with a light salad or steamed vegetables for a complete meal.
Nutrition Facts
Calories |
480 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 33.6 g | 43% | |
| Saturated Fat | 6.6 g | 33% | |
| Polyunsaturated Fat | 2.8 g | ||
| Cholesterol | 147 mg | 49% | |
| Sodium | 748 mg | 33% | |
| Total Carbohydrate | 21.3 g | 8% | |
| Dietary Fiber | 5.1 g | 18% | |
| Total Sugars | 2.8 g | ||
| Protein | 26.2 g | 52% | |
| Vitamin D | 2.7 mcg | 13% | |
| Calcium | 166 mg | 13% | |
| Iron | 2.8 mg | 15% | |
| Potassium | 464 mg | 10% | |
*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.
