Keto Almond Crusted Sole

Dive into the crispy, flavorful goodness of Keto Almond Crusted Sole, a low-carb seafood delight that’s both healthy and indulgent. Tender sole fillets are coated in a savory blend of almond flour, Parmesan cheese, and aromatic spices like garlic powder and paprika, creating a golden crust that’s irresistibly crunchy yet gluten-free. Lightly pan-fried in a mix of butter and olive oil, this delicate fish cooks to perfection in minutes, making it a quick and satisfying dinner option. Finished with a sprinkle of fresh parsley and a squeeze of lemon juice, this dish bursts with fresh, zesty flavors. Perfect for those following a keto-friendly or grain-free diet, this elegant yet easy recipe is sure to impress at any meal.

Nutriscore Rating: 51/100

Prep Time:20 mins

Cook Time:15 mins

Total Time:35 mins

Servings: 4

Ingredients

• 4 pieces sole fillet
• 1 cup almond flour
• 0.5 cup parmesan cheese, grated
• 1 teaspoon garlic powder
• 0.5 teaspoon onion powder
• 0.5 teaspoon paprika
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper
• 2 large egg
• 2 tablespoons unsalted butter
• 2 tablespoons olive oil
• 4 pieces lemon wedges
• 2 tablespoons fresh parsley, chopped

Directions

Step 1

Preheat the oven to 200°F (90°C) to keep cooked fillets warm.

Step 2

In a shallow bowl, combine the almond flour, parmesan cheese, garlic powder, onion powder, paprika, salt, and black pepper. Mix well to ensure even distribution of spices.

Step 3

In another bowl, beat the eggs until smooth.

Step 4

Pat the sole fillets dry with paper towels to ensure the coating sticks properly.

Step 5

Dip each fillet into the beaten eggs, ensuring both sides are covered.

Step 6

Press each egg-coated fillet into the almond flour mixture, turning to coat both sides. Gently press the flour mixture onto the fish to ensure it adheres.

Step 7

Heat 1 tablespoon of butter and 1 tablespoon of olive oil in a large skillet over medium heat until the butter is melted and the mixture begins to sizzle.

Step 8

Place two fillets in the skillet, cooking until golden and crispy on one side, about 3-4 minutes. Flip carefully with a spatula and cook the other side for an additional 3-4 minutes, or until the fish is opaque and flakes easily with a fork.

Step 9

Transfer cooked fillets to a baking sheet and keep warm in the preheated oven while repeating with the remaining 1 tablespoon of butter and olive oil for the other two fillets.

Step 10

Once all the fillets are cooked and in the oven, sprinkle with fresh parsley and serve immediately with lemon wedges for a bright, fresh finish.

Nutrition Facts

Serving size	(352.6g)

Amount per serving	% Daily Value*
Calories	1389.8

Total Fat 127.8g	0%
Saturated Fat 33.9g	0%
Polyunsaturated Fat 6.6g
Cholesterol 541.0mg	0%
Sodium 2091.1mg	0%
Total Carbohydrate 28.2g	0%
Dietary Fiber 12.2g	0%
Total Sugars 4.6g
Protein 51.1g	0%

Vitamin D 107.5IU	0%
Calcium 742.1mg	0%
Iron 6.4mg	0%
Potassium 313.7mg	0%

*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.

Source of Calories

Fat: 78.4%

Protein: 13.9%

Carbs: 7.7%