French · Dinner
Crispy Fried Sole (Keto)
Sole fillet coated in a seasoned almond flour crust, pan-fried in butter and olive oil until golden and crisp. Finished with lemon and parsley, this French bistro-style dish swaps traditional flour and breadcrumbs for almond flour to keep carbs low while staying rich in buttery, savoury flavour.
$8
10 minsPrep
10 minsCook
20 minsTotal
EasyLevel
Nutrition per serving
572Calories
41.2gProtein
41.5gFat
7.9gCarbs
1.3gSugar
3.2gFiber
870mgSodium
336mgChol
12.1gSat Fat
650mgPotassium
210mgCalcium
2.3mgIron
2.9mcgVitamin B12
8mgVitamin C
gluten-free
low-carb
protein-rich
keto
Instructions
1
Prep
Pat the sole fillet dry with paper towel and season both sides with salt and black pepper.
2
Dredge
Beat the egg in a shallow bowl. Mix almond flour and Parmesan on a plate. Dip fillet in egg, then press into the almond flour mixture until fully coated.
3
Fry
Melt butter with olive oil in a skillet over medium-high heat. Lay the fillet in the pan and fry 3 minutes per side until the crust is deep golden and the fish flakes easily.
4
Plate
Transfer the sole to a plate, squeeze one lemon wedge over the top, scatter with parsley, and serve with the remaining lemon wedge.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 13 oz371g sole fillet
- 2/3 cup70g almond flour
- 22 large eggs
- 2 tbsp2 tbsp Parmesan
- 1/2 tsp1/2 tsp salt
- 1/2 tsp1/2 tsp black pepper
- 2 tbsp28g butter
- 2 tbsp28g olive oil
- 44 lemon wedges
- 2 tsp2 tsp parsley
