Sole Almondine

Health score
38%
Sole Almondine
45 min.
4
1054kcal

Suggestions

Ingredients

  • servings pepper black freshly ground
  • cups blanched slivered almonds 
  •  eggs 
  • 0.3  flat-leaf parsley chopped
  • cups flour all-purpose
  •  juice of lemon juiced
  • servings kosher salt 
  • servings kosher salt and pepper black freshly ground
  • cup milk 
  • servings olive oil extra-virgin
  • small shallots finely chopped
  • 24 ounces sole fillets cleaned
  • tablespoons butter unsalted
  • cup white wine 

Equipment

  • frying pan
  • whisk

Directions

  1. Set a large nonstick saute pan over medium heat.
  2. Add the almonds and toast until golden brown, about 5 to 7 minutes. Season with salt and set aside.
  3. Return the pan to medium heat (if you have 2 pans you can work simultaneously at this point, i.e. 2 fillets per pan) and add a 2-count of olive oil and 1 tablespoon of butter to each pan.
  4. Put the flour in a shallow dish and season with salt and pepper, to taste. In another shallow dish, whisk together the eggs and milk and season with salt and pepper, to taste. Dredge the fillets in the seasoned flour, then dip them into the egg mixture. Allow some of the excess egg to drain off, then add them to the hot pan. Cook 2 pieces at a time. Fry for 1 1/2 to 2 minutes, then carefully turn the fish over to cook the other side. With a spoon, baste the fillets with the butter sauce. Repeat basting to ensure the fish remains moist. Once the other side is cooked (about 30 seconds) carefully remove the fillets from the pan to a serving platter. Repeat with remaining 2 fillets and a 2-count of oil and 1 tablespoon of butter. Once the fillets have been removed the pan, add the chopped shallots and gently saute over low heat until translucent, about 1 minute. Deglaze the pan with the white wine and finish with the lemon juice. Swirl in the remaining 2 tablespoons of butter.
  5. Add the parsley and season, to taste, with salt and pepper. To serve, spoon the sauce over the top of the fillets and sprinkle generously with the toasted almonds.

Nutrition Facts

Calories1054kcal
Protein18.4%
Fat55.81%
Carbs25.79%

Properties

Glycemic Index
63.5
Glycemic Load
36.61
Inflammation Score
-9
Nutrition Score
41.739565455395%

Flavonoids

Malvidin
0.04mg
Catechin
0.46mg
Epicatechin
0.33mg
Eriodictyol
0.37mg
Hesperetin
1.33mg
Naringenin
0.33mg
Apigenin
0.15mg
Luteolin
0.02mg
Kaempferol
0.01mg
Myricetin
0.02mg
Quercetin
0.05mg

Nutrients percent of daily need

Calories:1053.7kcal
52.69%
Fat:63.79g
98.14%
Saturated Fat:14.63g
91.41%
Carbohydrates:66.31g
22.1%
Net Carbohydrates:58.6g
21.31%
Sugar:8.02g
8.91%
Cholesterol:277.64mg
92.55%
Sodium:435.96mg
18.95%
Alcohol:6.18g
100%
Alcohol %:1.55%
100%
Protein:47.33g
94.66%
Selenium:83.27µg
118.96%
Vitamin E:16.79mg
111.92%
Phosphorus:930.98mg
93.1%
Manganese:1.61mg
80.41%
Vitamin B2:1.03mg
60.65%
Magnesium:212.73mg
53.18%
Vitamin B1:0.7mg
46.66%
Folate:179.04µg
44.76%
Vitamin B12:2.67µg
44.45%
Vitamin D:6.52µg
43.49%
Vitamin B3:7.56mg
37.82%
Copper:0.73mg
36.72%
Iron:6.25mg
34.7%
Fiber:7.71g
30.83%
Calcium:289.59mg
28.96%
Potassium:966.6mg
27.62%
Zinc:3.57mg
23.8%
Vitamin B6:0.47mg
23.38%
Vitamin B5:1.77mg
17.7%
Vitamin A:753.75IU
15.08%
Vitamin K:11.82µg
11.26%
Vitamin C:4.49mg
5.44%