Almond-crusted Sole

Health score
15%
Almond-crusted Sole
20 min.
4
282kcal

Suggestions


Indulge in a delightful culinary experience with our Almond-Crusted Sole, a dish that perfectly balances flavor and nutrition. Ready in just 20 minutes, this recipe is ideal for a quick yet satisfying lunch or dinner. The Pacific sole fillets, known for their mild taste and flaky texture, are elevated by a crunchy almond and panko crust, making each bite a delightful contrast of textures.

Imagine the aroma of freshly ground black pepper and the zesty brightness of lemon wafting through your kitchen as you prepare this dish. The combination of slivered almonds, finely grated parmesan cheese, and minced flat-leaf parsley not only adds a burst of flavor but also a beautiful presentation that will impress your family and friends.

With a caloric breakdown that emphasizes protein and healthy fats, this meal is not only delicious but also a smart choice for those looking to maintain a balanced diet. Each serving is packed with 282 kcal, making it a guilt-free indulgence that doesn’t compromise on taste. Serve it with fresh lemon wedges for an extra zing, and watch as this simple yet elegant dish becomes a favorite in your household.

Whether you’re a seasoned cook or a kitchen novice, our Almond-Crusted Sole is a recipe that promises to delight your taste buds and leave you craving more. Dive into this culinary adventure and savor the flavors of the sea with a nutty twist!

Ingredients

  • 0.5 tsp pepper black freshly ground
  • tablespoons flat-leaf parsley minced
  • 0.5 tsp kosher salt 
  • servings lemon wedges fresh
  • teaspoon lemon zest shredded finely
  • teaspoons olive oil divided
  • 0.5 cup panko bread crumbs (Japanese bread crumbs)
  • 0.5 cup parmesan cheese finely grated
  • 0.3 cup slivered almonds 
  • 24 oz pacific sole fillets 

Equipment

  • baking sheet
  • oven
  • aluminum foil

Directions

  1. Preheat oven to 475 with a rack set at the top level.
  2. Sprinkle both sides of fillets with 1/2 tsp. each salt and pepper, then set on a baking sheet lined with foil.
  3. Brush tops of fillets with 2 tsp. olive oil and squeeze a little lemon on top.
  4. Combine panko, parmesan, nuts, parsley, zest, remaining 1 tsp. olive oil, and a pinch of salt and pepper. Evenly cover fillets with almond mixture.
  5. Bake until fish is opaque in center, 6 to 8 minutes.
  6. Serve with more lemon.

Nutrition Facts

Calories282kcal
Protein39.59%
Fat47.09%
Carbs13.32%

Properties

Glycemic Index
24.88
Glycemic Load
0.15
Inflammation Score
-5
Nutrition Score
18.256086867789%

Flavonoids

Cyanidin
0.22mg
Catechin
0.12mg
Epigallocatechin
0.23mg
Epicatechin
0.05mg
Eriodictyol
0.24mg
Hesperetin
0.28mg
Naringenin
0.04mg
Apigenin
4.31mg
Luteolin
0.04mg
Isorhamnetin
0.24mg
Kaempferol
0.07mg
Myricetin
0.3mg
Quercetin
0.05mg

Nutrients percent of daily need

Calories:281.82kcal
14.09%
Fat:14.7g
22.62%
Saturated Fat:3.54g
22.13%
Carbohydrates:9.35g
3.12%
Net Carbohydrates:7.68g
2.79%
Sugar:0.93g
1.03%
Cholesterol:87.42mg
29.14%
Sodium:703.48mg
30.59%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:27.81g
55.61%
Selenium:51.9µg
74.15%
Phosphorus:565.33mg
56.53%
Vitamin B12:2.12µg
35.28%
Vitamin K:35.89µg
34.18%
Vitamin D:4.83µg
32.17%
Vitamin E:3.9mg
25.98%
Calcium:189.16mg
18.92%
Manganese:0.35mg
17.26%
Magnesium:64.11mg
16.03%
Vitamin B3:2.63mg
13.17%
Vitamin B2:0.21mg
12.53%
Potassium:392.5mg
11.21%
Vitamin B6:0.2mg
10.12%
Zinc:1.5mg
10.01%
Vitamin B1:0.13mg
8.96%
Copper:0.16mg
7.83%
Iron:1.24mg
6.87%
Vitamin A:334.66IU
6.69%
Fiber:1.67g
6.69%
Folate:24.5µg
6.12%
Vitamin C:3.84mg
4.65%
Vitamin B5:0.45mg
4.54%
Source:My Recipes