Whole30 Almond Crusted Sole
Elevate your healthy eating routine with this delectable Whole30 Almond Crusted Sole recipe—a protein-packed dish that's both nutritious and indulgent. Featuring tender sole fillets coated in a crispy almond flour crust enhanced with finely chopped almonds, garlic powder, and paprika, this gluten-free and grain-free creation pairs perfectly with Whole30 guidelines. The easy skillet-to-oven method ensures perfectly cooked, flaky fish every time, while a splash of olive oil adds richness without compromising your dietary goals. Finished with a squeeze of fresh lemon, this elegant yet simple recipe is ready in just 30 minutes, making it ideal for busy weeknights or impressive dinner gatherings. Keywords: Whole30 almond crusted sole, gluten-free fish recipe, healthy baked fish.
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Recipe Information
Ingredients
- 4 pieces sole fillets
- 1 cup almond flour
- 0.5 cup almonds, finely chopped
- 2 large eggs
- 1 teaspoon garlic powder
- 1 teaspoon paprika
- 0.5 teaspoon salt
- 0.5 teaspoon black pepper
- 3 tablespoons olive oil
- 2 optional, for serving lemon wedges
Instructions
Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper or aluminum foil for easy clean-up.
In a shallow bowl or dish, mix together the almond flour, finely chopped almonds, garlic powder, paprika, salt, and black pepper.
In another shallow bowl, whisk the eggs until frothy.
Dip each sole fillet in the egg mixture, allowing any excess egg to drip off.
Then dredge the fillet in the almond flour mixture, pressing down gently to ensure the crust adheres well. Repeat for all fillets.
Heat a large non-stick skillet over medium heat and add the olive oil.
Once the oil is hot, add the crusted sole fillets to the skillet. Cook for 2-3 minutes on each side, or until golden brown.
Transfer the browned fillets to the prepared baking sheet and place them in the oven.
Bake in the preheated oven for 7-10 minutes, or until the fish is cooked through and flakes easily with a fork.
Serve the almond-crusted sole hot with optional lemon wedges on the side for squeezing over the top. Enjoy your Whole30 compliant meal!
Nutrition Facts
Calories |
446 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 35.3 g | 45% | |
| Saturated Fat | 4.3 g | 22% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 133 mg | 44% | |
| Sodium | 459 mg | 20% | |
| Total Carbohydrate | 11.8 g | 4% | |
| Dietary Fiber | 5.7 g | 20% | |
| Total Sugars | 2.3 g | ||
| Protein | 26.5 g | 53% | |
| Vitamin D | 2.5 mcg | 13% | |
| Calcium | 142 mg | 11% | |
| Iron | 2.5 mg | 14% | |
| Potassium | 660 mg | 14% | |
*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.
