Almond-Crusted Sole with Asparagus
- Serves
- 4 servings
- Prep
- 15 min
- Cook
- 20 min
- Cost
- $27.00
- Nutrition
- 520 cal · 48g protein
- high-protein
- skillet
🍳 2 pans · Picky-eater safe bet: cheese
Almond-Crusted Sole with Asparagus is a Mediterranean weeknight dinner that serves 4 and is on the table in about 35 minutes, for around $27 in groceries. You'll need 2 pans, and the 9 ingredients below are everyday supermarket items. Cooking for a picky eater? Plain cheese works on its own for the one who won't try the rest. Add it to your week and the whole grocery list lands in your Instacart cart in one tap.
Goes with: Warm pita and hummus (5 min)
Contains: Dairy · Tree nuts · Fish— based on the ingredients; brands vary, so check labels.
Cookware you'll need
Set these out before you start — it saves hunting through drawers mid-recipe.
- 12-inch nonstick skilletDon't have one? Amazon →
- Rimmed half-sheet panDon't have one? Amazon →
- Instant-read meat thermometerDon't have one? Amazon →
- Box graterDon't have one? Amazon →
- 8-inch chef's knifeDon't have one? Amazon →
- Large cutting boards (set of 2)Don't have one? Amazon →
Our kitchen essentials list · As an Amazon Associate, DinnerDrop earns from qualifying purchases.
Ingredients
- 1½ lb sole fillets
- 1 cup almond flour
- 2 bunches asparagus
- 1 package grape tomatoes
- 2 oz Parmesan cheese
- 1½ tbsp balsamic vinegar
- 6 tbsp unsalted butter
- 1 count lemon
- 1 bunch fresh parsley
Steps
- Heat the oven to 425°F. Snap the woody ends off the asparagus and spread on a sheet pan with the grape tomatoes. Melt 2 tablespoons butter, drizzle over, and season with 1/4 teaspoon each salt and pepper. Roast 12 to 14 minutes until the asparagus is tender and the tomatoes burst.
- Pat the sole dry and season both sides with 1/2 teaspoon salt and 1/2 teaspoon pepper. Spread the almond flour on a plate and press each fillet into it to coat lightly on both sides.
- Melt 2 tablespoons butter in a large nonstick skillet over medium-high. Cook half the fillets 2 to 3 minutes per side until golden and the fish flakes easily (145°F). Move to a plate, add the remaining 2 tablespoons butter, and cook the second batch.
- Grate the Parmesan and chop the parsley. When the vegetables come out, drizzle with the balsamic and sprinkle with the Parmesan while hot so it melts a little.
- Squeeze lemon over the fish, scatter with parsley, and serve with the asparagus and tomatoes.
On the side: Warm pita and hummus (5 min)
1 package pita bread, 1 container hummus
- Warm the pitas in a dry skillet or the oven for 1 to 2 minutes, cut into wedges and serve with the hummus.
Nutrition per serving
- Protein
- 48 g
- Carbohydrates
- 12 g
- Fiber
- 3 g
- Sugar
- 2 g
- Fat
- 31 g
- Saturated fat
- 11 g
- Sodium
- 320 mg
Estimated from the ingredients and amounts in this recipe; brands and portions vary. Not medical or dietary advice.
Photo: DinnerDrop