Almond Sole Fillets

Almond Sole Fillets

Sole, sautéed in butter with almonds.

2 servings
Preparation 5 min
Cooking 10 min

310 calories per serving 


Ingredients

2 sole fillets, or haddock   300 g
1/4 cup slivered almonds   18 g
2 tbsp lemon juice, freshly squeezed   3/4 lemon
3 tbsp butter, unsalted   40 g
1/2 tbsp canola oil   8 mL
1 pinch salt [optional]   0.1 g
  ground pepper to taste    

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

Nutrition Facts

per 1 serving (160g)

Amount

% DV*

* DV = Daily Value

Calories

310

Fat

20 g

31 %

Saturated 8 g
+ Trans 0.5 g

44 %

Cholesterol

110 mg

Sodium

130 mg

5 %

Carbohydrate

3 g

1 %

Fibre

1 g

4 %

Sugars

1 g

Protein

30 g

Vitamin A

10 %

Vitamin C

10 %

Calcium

4 %

Iron

6 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: 0 serving
Grain Products: 0 serving
Milk and Alternatives: 0 serving
Meat and Alternatives: 2 servings

More info

Claims

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

More info


This recipe is in the following categories: Fish | Main courses/Entrées | Diabetes-friendly | Halal | High Vitamin D | Kosher | Low Sodium | Source of Omega-3 | Sauté/Stir Fry

You may like :

Go to the blog >>

Newsletter

Get nutrition advice and cooking tips delivered for free in your mail box every week!