Sole amandine

Food and nutrition


Preparation:10 minutes

Cooking:10 minutes
Published on 30 December 2013


  • 45 ml (3 tbsp) all-purpose flour
  • Salt and pepper to taste
  • 240 g (8 oz) filet of sole
  • 10 ml (2 tsp) butter or non-hydrogenated margarine
  • 45 ml (3 tbsp) slivered almonds
  • 15 ml (1 tbsp) fresh parsley, chopped
  • Lemon wedges

Nutritional Values

Calories:240 kcal
Total lipids:10 gr
Total carbohydrates:11 gr
Proteins:26 gr


  1. Spread the flour, salt and pepper on a plate. Flour the fish, and shake to remove the excess flour.
  2. Heat the butter in a nonstick skillet. Brown the fish about 2 minutes on each side, or until it is golden brown. Transfer the filets onto a plate and keep warm.
  3. Place the almonds in the hot skillet, and cook for about 1 minute, until they just begin to brown.
  4. Sprinkle the filets with almonds, and garnish with chopped parsley. Serve with lemon wedges.