Heart-Healthy Almond Crusted Sole
Delight in the light and nutritious flavors of Heart-Healthy Almond Crusted Sole, a perfect dish for seafood lovers seeking a wholesome twist. This recipe features tender sole fillets enrobed in a golden, crunchy coating of finely chopped almonds and whole wheat breadcrumbs, enhanced with zesty lemon and aromatic garlic powder. The combination of pan-searing and baking locks in moisture while reducing the need for heavy oils, making it an excellent low-fat option. With just 15 minutes of preparation, you’ll create an elegant, restaurant-worthy meal brimming with heart-healthy fats, lean protein, and vibrant, fresh flavors. Serve it with a drizzle of lemon juice and a side of roasted vegetables or a crisp salad for a well-rounded and satisfying dining experience that's perfect for a busy weeknight or an impressive dinner party centerpiece.
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Ingredients
- 4 pieces sole fillets
- 1 cup almonds, finely chopped
- 0.5 cup whole wheat breadcrumbs
- 2 large egg whites
- 1 teaspoon lemon zest
- 0.5 teaspoon garlic powder
- 0.25 teaspoon black pepper
- 0.25 teaspoon salt
- 2 tablespoons extra virgin olive oil
- 1 tablespoon fresh lemon juice
Directions
Step 1
Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.
Step 2
In a shallow bowl, mix together chopped almonds, whole wheat breadcrumbs, lemon zest, garlic powder, black pepper, and salt.
Step 3
In another bowl, beat the egg whites until slightly frothy.
Step 4
Dip each sole fillet into the egg whites, ensuring it is fully coated.
Step 5
Press the fillets into the almond mixture on both sides, pressing gently to ensure the coating sticks well.
Step 6
Heat 1 tablespoon of olive oil in a large non-stick skillet over medium heat.
Step 7
Add the crusted fillets and cook for about 2 minutes on each side until golden brown.
Step 8
Transfer the browned fillets onto the prepared baking sheet.
Step 9
Drizzle each fillet with a small amount of the remaining olive oil.
Step 10
Bake in the preheated oven for 10 minutes or until the sole is cooked through and flakes easily with a fork.
Step 11
Remove from oven and drizzle with fresh lemon juice before serving.
Step 12
Serve warm, offering lemon wedges on the side for additional zestiness.
Nutrition Facts
| Serving size | (576.6g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 786.2 |
| Total Fat 37.1g | 0% |
| Saturated Fat 5.8g | 0% |
| Polyunsaturated Fat 0.0g | |
| Cholesterol 180mg | 0% |
| Sodium 1340.9mg | 0% |
| Total Carbohydrate 44.8g | 0% |
| Dietary Fiber 6.7g | 0% |
| Total Sugars 2.9g | |
| Protein 71.5g | 0% |
| Vitamin D 400IU | 0% |
| Calcium 135.6mg | 0% |
| Iron 4.5mg | 0% |
| Potassium 1509.4mg | 0% |
Source of Calories