Serves 4 / Prep time: 10 minutes / Cook time: 8 minutes
Sole is a flat fish, which means both of its eyes are on one side of its head. It looks rather strange, but when filleted, it is delicious. Sole is not a threatened species but it is overfished in some areas, so it is not as plentiful as it was in the past. This tender, delicate fish freezes very well; if you cannot find fresh fillets, frozen fillets will work, too.
4 (4-ounce) sole fillets
¾ cup ground almonds
¼ cup Asiago cheese
2 eggs, beaten
2 & ½ tablespoons melted coconut oil
1. Preheat the oven to 350°F. Line a baking sheet with parchment paper and set aside.
2. Pat the fish dry with paper towels.
3. Stir together the ground almonds and cheese in a small bowl.
4. Place the bowl with the beaten eggs in it next to the almond mixture.
5. Dredge a sole fillet in the beaten egg and then press the fish into the almond mixture so it is completely coated. Place on the baking sheet and repeat until all the fillets are breaded.
6. Brush both sides of each piece of fish with the coconut oil.
7. Bake the sole until it is cooked through, about 8 minutes in total.
8. Serve immediately.
PER SERVING
Calories: 406; Fat: 31g; Protein: 29g; Carbs: 6g; Fiber: 3g;
Net Carbs: 3g; Fat 65%/ Protein 30%/ Carbs 5%