Almond Sole Fillets

42 Reviews
90% would make this recipe again

Sole, sautéed in butter with almonds.

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Preparation : 5 min Cooking : 10 min
310 calories/serving

Ingredients

2 sole fillets, or haddock 300 g
1/4 cup flaked almonds 18 g
2 tbsp lemon juice, freshly squeezed 3/4 lemon
3 tbsp butter, unsalted 40 g
1/2 tbsp olive oil 8 mL
ground pepper to taste [optional]
1 pinch salt [optional] 0.2 g

Before you start

Keep the serving plates in the oven at the lowest setting so they are warm when you serve.

Method

  1. Heat the butter and oil in a frying pan, paying attention not to let them burn. Add the slivered almonds then cook them over medium heat until they are golden, 2-3 min. Remove the almonds from the pan and keep them warm on a small plate in the oven.
  2. Cook the sole fillets over fairly high heat, 2-3 min each side. Add the lemon juice, lower the heat, cover and cook an additional 5 min, depending on the thickness of the fillets, until the fish is tender and the flesh opaque. Check with a fork to see if it is cooked through.
  3. Add salt and pepper to taste. Cover the fish with the almonds and serve on the warmed plates.

Nutrition Facts Table

per 1 serving (160 g)

Amount

% Daily Value

Calories

310

Fat

20 g

31 %

Saturated 8.3 g
+ Trans 0.6 g

44 %

Cholesterol

110 mg

Sodium

130 mg

5 %

Carbohydrate

3 g

1 %

Fibre

1 g

4 %

Sugars

1 g

Net Carbs

2 g

Protein

30 g

Vitamin A

11 %

Vitamin C

12 %

Calcium

4 %

Iron

5 %
More info

Claims

This recipe is :
Free  :
Added Sugar
Excellent source of  :
Magnesium, Niacin, Phosphorus, Selenium, Vitamin B12, Vitamin D, Vitamin E
Good source of  :
Potassium, Vitamin B6
Source of  :
Copper, Folacin, Iron, Manganese, Omega-3, Pantothenic Acid, Vitamin A, Vitamin B1, Vitamin B2, Vitamin C, Zinc
Low  :
Sodium
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Fruits 0
Meat and Alternatives 3 ½
Fats 3 ½
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

42 Reviews (41 with rating only) 90% would make this recipe again

My Notes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

Top Reviews

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january 13, 2011 | I would make this recipe again

I really didn't expect this simple to be this good.Wow I impressed all the members of my family. I used frozen haddock-what a delicious fish.

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