Mediterranean Diet Almond Crusted Sole
Elevate your seafood dinner with this Mediterranean Diet Almond Crusted Sole, a light and flavorful dish that’s perfect for healthy eating. Thin, delicate sole fillets are coated in a crispy almond meal crust infused with fresh parsley, zesty lemon, and aromatic garlic powder, making every bite burst with Mediterranean goodness. The fish is oven-baked to golden perfection—using heart-healthy extra virgin olive oil—ensuring a tender, flaky texture without any frying. Ready in just 30 minutes, this elegant yet effortless recipe is ideal for weeknight dinners or dinner parties. Garnish with a squeeze of fresh lemon for a bright, tangy finish, and serve alongside roasted vegetables or a crisp green salad for an irresistible and nutritious meal. Perfect for fans of low-carb, gluten-free, and Mediterranean-inspired cuisine!
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Ingredients
- 4 pieces sole fillets
- 1 cup almond meal
- 0.25 cup fresh parsley
- 1 tablespoon lemon zest
- 0.5 teaspoon garlic powder
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 2 tablespoons extra virgin olive oil
- 1 large egg
- 1 whole lemon
Directions
Step 1
Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.
Step 2
Rinse the sole fillets under cold water, pat them dry with paper towels, and set aside.
Step 3
In a shallow bowl, mix together the almond meal, fresh chopped parsley, lemon zest, garlic powder, salt, and black pepper.
Step 4
In another shallow bowl, beat the egg.
Step 5
Dip each sole fillet into the egg, allowing any excess to drip off.
Step 6
Press each fillet into the almond meal mixture, ensuring both sides are well-coated.
Step 7
Place the coated fillets on the prepared baking sheet and drizzle them with the extra virgin olive oil.
Step 8
Bake in the preheated oven for 12-15 minutes or until the fish is opaque and flakes easily with a fork.
Step 9
While the fish is baking, cut the lemon into wedges.
Step 10
Serve the almond-crusted sole hot, garnished with lemon wedges for squeezing over the top.
Nutrition Facts
| Serving size | (666.1g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1202.5 |
| Total Fat 90.1g | 0% |
| Saturated Fat 10.7g | 0% |
| Polyunsaturated Fat 2.0g | |
| Cholesterol 399.5mg | 0% |
| Sodium 1540.6mg | 0% |
| Total Carbohydrate 30.9g | 0% |
| Dietary Fiber 13.7g | 0% |
| Total Sugars 5.3g | |
| Protein 84.7g | 0% |
| Vitamin D 453.8IU | 0% |
| Calcium 367.6mg | 0% |
| Iron 6.9mg | 0% |
| Potassium 2199.8mg | 0% |
Source of Calories