Low Sodium Almond Crusted Sole

Delight your taste buds with this Low Sodium Almond Crusted Sole, a wholesome and flavorful dish perfect for those seeking a heart-healthy option without compromising on taste. This recipe transforms delicate sole fillets into a crispy, golden perfection by coating them in a nutty mixture of almond flour and sliced almonds, seasoned with aromatic garlic powder and freshly ground black pepper. Fried in a luscious combination of unsalted butter and olive oil before finishing in the oven, the result is a melt-in-your-mouth fish with a satisfying crunch. A fresh squeeze of lemon juice and a sprinkle of parsley add a bright, zesty finish to this easy 25-minute recipe, ideal for weeknight dinners or elegant entertaining. With its low sodium content, gluten-free ingredients, and irresistible flavor, this dish is both nourishing and indulgent for everyone at the table.

Nutriscore Rating: 75/100

Prep Time:15 mins

Cook Time:10 mins

Total Time:25 mins

Servings: 4

Ingredients

• 4 pieces sole fillets
• 1 cup almond flour
• 0.5 cup sliced almonds
• 1 large egg
• 2 tablespoons unsalted butter
• 1 tablespoon olive oil
• 1 medium lemon
• 2 tablespoons fresh parsley
• 0.25 teaspoon ground black pepper
• 0.25 teaspoon garlic powder

Directions

Step 1

Preheat the oven to 400°F (200°C).

Step 2

Rinse the sole fillets under cold water and pat dry with paper towels. Set aside.

Step 3

In a shallow dish, mix together the almond flour, sliced almonds, ground black pepper, and garlic powder.

Step 4

In a small bowl, whisk the egg until well beaten.

Step 5

Dip each sole fillet into the egg, allowing any excess to drip off, then press both sides into the almond mixture to coat.

Step 6

Heat the unsalted butter and olive oil in a large oven-safe skillet over medium heat.

Step 7

Once the butter is melted and the pan is hot, add the crusted sole fillets to the pan. Cook for about 2 minutes on each side, or until the crust is golden brown.

Step 8

Transfer the skillet to the preheated oven and bake for an additional 5 minutes, or until the fish flakes easily with a fork.

Step 9

While the fish is baking, juice the lemon and finely chop the fresh parsley.

Step 10

Remove the pan from the oven and sprinkle the fish with lemon juice and parsley before serving.

Nutrition Facts

Serving size	(729.0g)

Amount per serving	% Daily Value*
Calories	1666.3

Total Fat 134.1g	0%
Saturated Fat 25.1g	0%
Polyunsaturated Fat 3.3g
Cholesterol 461.5mg	0%
Sodium 359.9mg	0%
Total Carbohydrate 41.5g	0%
Dietary Fiber 21.4g	0%
Total Sugars 7.3g
Protein 98.0g	0%

Vitamin D 453.8IU	0%
Calcium 551.1mg	0%
Iron 9.0mg	0%
Potassium 1954.8mg	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: 68.4%

Protein: 22.2%

Carbs: 9.4%