Almond & Pesto Sole Fillets

Sole fillets are versatile, and easy to cook. This recipe is low in calories, with the fish being baked in a light coating mixture of panko breadcrumbs, parmesan cheese, parsley and slivered almonds. It’s a great dish to cook up during a busy week and you can serve it with a variety of veggies or salad.

January, a new month in 2011, is a good time to cut back on those fatty foods, and bring back fresh veggies and fish into your diet.


6 sole fillets
1/2 cup panko bread crumbs
1/4 cup parmesan cheese
3 tbsp fresh parsley, flowerlets chopped small
1/2 tsp black pepper
1/2 tsp ground mustard
1/4 cup slivered almonds
1/2 lemon
1/2 lime
1/4 cup egg whites
1/4 cup pesto


Rinse the fillets and pat dry with a papertowel. Add all the dry ingredients along with the chopped parsley, and half of the slivered almonds broken up into small pieces, in a shallow dish. Pour the egg whites in a bowl.

Dip the fillets into the egg whites and then move to the panko mixture and cover fillets thoroughly, both sides. Place on a wire rack in a backing dish or cookie sheet. Continue this process with all fillets until done. If there is left over crumbs, add to the top of the fillets before baking. Add a squeeze of lemon juice to the top of the fish.

Add the rest of the almonds to a small baking dish and toast. Set aside to top the fish fillets when done.

Place the fillets in a preheated 350 degree oven and let cook for aproximately 10 minutes. Move to the top broiler and brown the fillets so that the bread crumbs are a toasty brown colour.

In the microwave heat the pesto and drizzle over the fish. Garnish with lemon and lime, toasted almonds and cherry tomatoes. Serve with vegetables of your choice or a nice garden salad.

Serves 4


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