Almond Sole Fillets

1 Reviews
100% would make this recipe again

Sole, sautéed in butter with almonds.

This recipe is incompatible with your food profile

Ingredients

??? sole fillets, or haddock ???
??? flaked almonds ???
??? lemon juice, freshly squeezed ???
??? olive oil ???
??? salt [optional] ???
??? ground pepper to taste [optional] ???

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 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

380

Fat

27 g

42 %

Saturated 3.6 g
+ Trans 0 g

18 %

Cholesterol

80 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

2 %

Vitamin C

12 %

Calcium

4 %

Iron

6 %
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, Vitamin K
Source of  :
Copper, Folacin, Iron, Manganese, Omega-3, Pantothenic Acid, 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 5
More info
Check out our Meal Plans for Type 2 Diabetes

Leave a review

You have to be logged in to leave a review
Your rating :
Would I make this recipe again?
Show Tips

Reviews are a valuable resource: they indicate whether members and their families are happy or not with a recipe. To be useful to other members, reviews should focus on the actual cooking and eating experience related to the recipe being reviewed.

Reviews written by someone who has not actually made or tasted the recipe, comments about other reviewers, other recipes or links to other sites, may be edited or deleted by our staff. Negative reviews are not deleted if the language is appropriate. If you come across an inappropriate review, please contact us.

Reviews

1 Reviews (1 with rating only) 100% would make this recipe again

My Notes

Show Tips

This space is reserved for your personal notes on the recipe. These notes are private and will only be visible to you. Here's an example of what these notes could say for a given recipe:

  • 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

This website uses cookies to give the best user experience, monitor the site performance, offer social networks features, or display advertisements. By clicking "ACCEPT", you consent to the use of cookies in accordance to our privacy policy.