Almond-crusted Sole Recipe

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Ingredients

Count

Nutrition

1194

Calories

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Ingredients:

Serving

4 pacific sole fillets (6 oz. each)
about 1/2 tsp. kosher salt
about 1/2 tsp. freshly ground black pepper
3 tsp olive oil, divided
fresh lemon wedges
1/2 cup panko ( japanese bread crumbs)
1/2 cup finely grated parmesan cheese
1/3 cup slivered almonds
2 tbsp minced flat-leaf parsley
1 tsp finely shredded lemon zest

Directions:

Preheat oven to 475° with a rack set at the top level. Sprinkle both sides of fillets with 1/2 tsp. each salt and pepper, then set on a baking sheet lined with foil. Brush tops of fillets with 2 tsp. olive oil and squeeze a little lemon on top.
Combine panko, parmesan, nuts, parsley, zest, remaining 1 tsp. olive oil, and a pinch of salt and pepper. Evenly cover fillets with almond mixture. Bake until fish is opaque in center, 6 to 8 minutes. Serve with more lemon.
Note: Nutritional analysis is per serving.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	1193.98 Kcal (4999 kJ)
Calories from fat	630.54 Kcal
		% Daily Value*
Total Fat	70.06g	108%
Cholesterol	337.4mg	112%
Sodium	4134.73mg	172%
Potassium	1478.42mg	31%
Total Carbs	30.03g	10%
Sugars	2.98g	12%
Dietary Fiber	6.48g	26%
Protein	111.18g	222%
Vitamin C	10.1mg	17%
Iron	3.7mg	20%
Calcium	819.9mg	82%

Amount Per 100 g
Calories	132.99 Kcal (557 kJ)
Calories from fat	70.23 Kcal
		% Daily Value*
Total Fat	7.8g	108%
Cholesterol	37.58mg	112%
Sodium	460.55mg	172%
Potassium	164.67mg	31%
Total Carbs	3.34g	10%
Sugars	0.33g	12%
Dietary Fiber	0.72g	26%
Protein	12.38g	222%
Vitamin C	1.1mg	17%
Iron	0.4mg	20%
Calcium	91.3mg	82%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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