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Almond Sole Fillets

1 Reviews
100% would make this recipe again

Sole, sautéed in butter with almonds.

Preparation : 5 min Cooking : 10 min
380 calories/serving
  • Very easy
  • Gluten Free
  • Lactose Free
  • Halal
  • Kosher
  • Kid-friendly
  • Diabetes-friendly

Ingredients

2 sole fillets, or haddock 300 g
1/4 cup slivered almonds 18 g
2 tbsp lemon juice, freshly squeezed 3/4 lemon
1/4 cup canola oil 65 mL
1 pinch salt [optional] 0.2 g
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 (160g)

Amount

% Daily Value

Calories

380

Fat

27 g

42 %

Saturated 2.3 g
+ Trans 0.5 g

14 %

Cholesterol

80 mg

Sodium

160 mg

7 %

Carbohydrate

3 g

1 %

Fibre

1 g

4 %

Sugars

1 g

Protein

30 g

Vitamin A

2 %

Vitamin C

12 %

Calcium

4 %

Iron

5 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : 0 serving
Grain Products : 0 serving
Milk and Alternatives : 0 serving
Meat and Alternatives : 2 servings

Claims

This recipe is :
Source of  :
Copper, Folacin, Iron, Manganese, Omega-3, Omega-6, Pantothenic Acid, 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, Vitamin K
Free  :
Added Sugar

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Fruits 0
Meat and Alternatives 3 ½
Fats 5

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Members' Reviews

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

This recipe is in the following categories

Fish | Main courses/Entrées | High Vitamin D | Source of Omega-3 | Halal | Kosher | Diabetes-friendly | Sauté/Stir Fry