Almond flour crusted sole with lemon
Sole dusted in fine almond flour and pan-fried until golden crisp. The blanched almonds in the flour stay pale and mild, letting the fish shine. This shelf item makes a weeknight dinner that tastes better than you'd expect from three ingredients in the pan.
About 260 calories a serving, 3 g protein, 20 g carbohydrate, 20 g fat. From USDA figures for 80% of the ingredients; amounts are the recipe's.
To buy
- 10 ounces sole fillets
- 1 lemon
From your shelf
- 1/3 cup [40g] super-fine almond flour from blanched whole almonds (Bob's Red Mill)
Staples
- to taste salt
- to taste pepper
- 2 tablespoons butter
- 1 tablespoon oil
- Pat 10 ounces sole fillets dry with paper towels. Spread 1/3 cup almond flour on a plate and mix in 1/4 teaspoon salt and 1/8 teaspoon pepper. Coat each fillet on both sides, shaking off excess.
- Set a large skillet over medium-high heat and add 1 tablespoon oil and 2 tablespoons butter. When the foam subsides and the pan is hot, lay the fillets in without moving them. Cook for 2 to 3 minutes until the underside is pale golden and releases easily.
- Flip and cook the other side for 1 to 2 minutes until cooked through and the fish flakes at the thickest part. Taste and adjust salt and pepper. Squeeze half a lemon over the fillets and serve with the other half on the side.
Note Swap sole for flounder or halibut, adjusting thickness for timing. Leftovers keep refrigerated two days; reheat gently in a low oven. Serve with steamed green beans and a simple salad, or stretch with rice or boiled potatoes on the side.
On the label
BLANCHED ALMONDS.
Bob's Red Mill, flours & corn meal, serving 14 GRM, package 32 oz/2 lbs/907 g. Ingredients as printed on the label.
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Cooks as flour, nuts. Half of it left? Use up the flour.