Nut Crusted Sole Recipes

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NUT-CRUSTED FLOUNDER RECIPE

Go nuts for our Nut-Crusted Flounder Recipe! A delicious, better-for-you choice, this filet of flounder recipe is ready in less than 20 minutes.

Provided by My Food and Family

Categories     Home

Time 17m

Yield 4 servings

Number Of Ingredients 6



Nut-Crusted Flounder Recipe image

Steps:

  • Heat oven to 400°F.
  • Mix mayonnaise, mustard, garlic powder and pepper until blended.
  • Place fish in single layer on baking sheet sprayed with cooking spray; spread with mayonnaise mixture. Sprinkle with chopped nut mix.
  • Bake 10 to 12 min. or until fish flakes easily with fork.

Nutrition Facts : Calories 170, Fat 10 g, SaturatedFat 1.5 g, TransFat 0 g, Cholesterol 50 mg, Sodium 450 mg, Carbohydrate 0 g, Fiber 1 g, Sugar 0 g, Protein 16 g

1 Tbsp. GREY POUPON Dijon Mustard
1 Tbsp. KRAFT Avocado Oil Mayonnaise
1/8 tsp. garlic powder
1/8 tsp. ground black pepper
1 lb. flounder fillets
1/3 cup PLANTERS Lightly Salted NUT•rition Heart Healthy Mix, chopped

TOMATO AND HERB CRUSTED FILLET OF SOLE

Provided by Food Network

Categories     main-dish

Yield 4 servings

Number Of Ingredients 9



Tomato and Herb Crusted Fillet of Sole image

Steps:

  • Preheat oven to 360 degrees F.
  • To prepare plum tomatoes, core and score tomato and place in boiling water. Cook tomatoes for approximate 1 minute. Peel skin off and remove seeds. Dice meat into small pieces. In a saute pan, cook garlic in olive oil until golden brown. Then add tomatoes and cook 30 seconds more. Add salt and pepper, to taste.
  • To assemble, place filet of sole on a sizzler plate and sprinkle with parsley, salt and pepper. Place tomato mixture and toasted bread crumbs on top of fish. Bake for 10 minutes. Remove from oven and prepare the sauce mixing together the juice from the fish, lemon juice, butter, parsley, salt and pepper.

2 pounds plum ripe tomatoes
2 tablespoons chopped garlic
Extra-virgin olive oil
Salt and pepper
4 (8-ounce) sole fillets
1/4 cup chopped parsley leaves, plus extra for garnish
1/2 cup toasted bread crumbs
1 lemon, juiced
3 ounces butter

MACADAMIA NUT CRUSTED MAHI MAHI

Provided by Alton Brown

Categories     main-dish

Time 35m

Yield 4 servings

Number Of Ingredients 8



Macadamia Nut Crusted Mahi Mahi image

Steps:

  • Preheat oven to 425 degrees F. In a medium bowl, stir together the nuts, panko, flour, and butter. Set aside.
  • Place a piece of aluminum foil on a baking sheet and brush it liberally with vegetable oil. Place the mahi mahi on the foil and sprinkle each fillet with salt and pepper on both sides. Bake for 5 minutes. Remove from the oven and brush each fillet with the coconut milk. Divide the nut mixture among the tops of the 4 fillets, patting the mixture to spread and adhere to the fillets. Return to the oven and bake for 5 to 10 minutes, or until the crust is golden brown.
  • Remove from the oven and allow to stand 10 minutes before serving.

5 ounces (about 1 1/4 cups) coarsely ground, roasted macadamia nuts
1/2 cup panko (Japanese-style bread crumbs)
2 tablespoons all-purpose flour
1/4 cup butter, melted
Vegetable oil, for brushing foil
4 (6 to 8-ounce) mahi mahi fillets
Kosher salt and pepper
2 tablespoons coconut milk

MACADAMIA PARMESAN SOLE

This makes a quick dinner you can get it on the table in less than 30 minutes and it's easy enough for a work night. You could substitute Tilapia or any other mild white fish for the sole. From Sunset Kitchen Cabinet.

Provided by cookiedog

Categories     Very Low Carbs

Time 20m

Yield 4 serving(s)

Number Of Ingredients 9



Macadamia Parmesan Sole image

Steps:

  • Put a 10- by 15-inch rimmed baking pan in oven as it preheats to 425 degrees F.
  • In a 9- or 10-inch-wide pan, beat eggs to blend. On a piece of wax paper, mix Parmesan cheese and flour. Rinse sole and pat dry. Dip in egg to coat, drain off excess, then coat fish in cheese mixture. Set fish in a single layer on wax paper.
  • Remove heated pan from oven; add oil and butter and swirl until butter is melted. Lay a piece of fish in pan; turn to coat with butter. Repeat with remaining fish, arranging pieces slightly apart in pan. Sprinkle fish evenly with macadamia nuts.
  • Bake, uncovered, in a 425-degree F. oven until fish is just opaque in thickest part (cut to test), 7 to 10 minutes. With a wide spatula, transfer fish to a platter. Garnish with watercress and lemon halves.

Nutrition Facts : Calories 539.9, Fat 38.5, SaturatedFat 11.5, Cholesterol 215.8, Sodium 539.3, Carbohydrate 6, Fiber 1.4, Sugar 1.1, Protein 42.8

2 large eggs
3/4 cup freshly grated parmesan cheese
2 tablespoons all-purpose flour
4 sole fillets (4 to 6 ounces each)
3 tablespoons salad oil
2 -3 tablespoons butter or 2 -3 tablespoons margarine
1/2 cup finely chopped roasted salted macadamia nut
watercress or parsley sprig
lemon, halves

SOLE WITH ALMONDS

Dinner's ready in just 25 minutes! Jazz up fish with citrus and crunchy nuts for a super-easy dinner.

Provided by Betty Crocker Kitchens

Categories     Entree

Time 25m

Yield 4

Number Of Ingredients 8



Sole with Almonds image

Steps:

  • Heat the oven to 375°. Grease bottom of 9-inch square pan with oil.
  • Cut the fish fillets into 4 serving pieces if needed. Place the pieces, skin sides down, in the greased pan.
  • Mix the almonds, margarine, lemon peel, lemon juice, salt and paprika. Spoon this mixture over the fish.
  • Bake uncovered 15 to 20 minutes or until the fish flakes easily with a fork.

Nutrition Facts : Calories 220, Carbohydrate 3 g, Cholesterol 55 mg, Fiber 1 g, Protein 21 g, SaturatedFat 2 g, ServingSize 1 Serving, Sodium 480 mg

Vegetable oil for greasing pan
1 pound sole or other lean fish fillets, about 3/4 inch thick
1/3 cup sliced almonds or chopped walnuts
3 tablespoons margarine or butter at room temperature
1 1/2 tablespoons grated lemon peel
1 1/2 tablespoons lemon juice
1/2 teaspoon salt
1/2 teaspoon paprika

PISTACHIO-CRUSTED FISH FILLETS

What a fresh, fun, absolutely delicious way to fix orange roughy in a hurry! Our taste panel relished the nutty crunch of the pistachio and parsley crust. A great way to bring more fish-and omega 3s-to the family table. Marie Stupin - Roanoke, Virginia

Provided by Taste of Home

Categories     Dinner

Time 25m

Yield 4 servings.

Number Of Ingredients 8



Pistachio-Crusted Fish Fillets image

Steps:

  • Place egg white in a shallow bowl. Combine the pistachios, bread crumbs, parsley, pepper and salt in another shallow bowl. Dip fillets in egg white, then pistachio mixture., Place fish on a baking sheet coated with cooking spray. Drizzle with butter. Bake at 450° for 8-10 minutes or until fish flakes easily with a fork.

Nutrition Facts : Calories 295 calories, Fat 13g fat (3g saturated fat), Cholesterol 112mg cholesterol, Sodium 444mg sodium, Carbohydrate 11g carbohydrate (2g sugars, Fiber 2g fiber), Protein 34g protein.

1 egg white, beaten
1/2 cup pistachios, finely chopped
1/3 cup dry bread crumbs
1/4 cup minced fresh parsley
1/2 teaspoon pepper
1/4 teaspoon salt
4 orange roughy fillets (6 ounces each)
4 teaspoons butter, melted

NUT CRUSTED SOLE

I like fish & almonds, so this recipe is a favorite since it combines both. I submitted it for a local newspaper's recipe contest, & it was a runner up. It is fast & easy enough to make on a work night.

Provided by Judy from Hawaii

Categories     High Protein

Time 30m

Yield 4 serving(s)

Number Of Ingredients 9



Nut Crusted Sole image

Steps:

  • Combine almonds, wheat germ, salt,& paprika.
  • In a small bowl stir together sour cream, mayonnaise, lemon juice,& soy sauce.
  • Lay fish on aluminum foil in a shallow pan.
  • Spread with sour cream/mayo mixture.
  • Cover with nut mixture.
  • Bake at 400 degrees for about 20 minutes, or until fish flakes easily.

Nutrition Facts : Calories 233.7, Fat 11.7, SaturatedFat 2, Cholesterol 59, Sodium 374.2, Carbohydrate 7.2, Fiber 2.1, Sugar 1.1, Protein 25.5

1 lb sole
1/3 cup finely chopped almonds
3 tablespoons wheat germ
1/4 teaspoon salt
1/8 teaspoon paprika
2 tablespoons sour cream (low fat is OK)
2 tablespoons mayonnaise (low fat is OK)
1 teaspoon lemon juice
1/2 teaspoon soy sauce

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Web Feb 13, 2009 Nutrition Info Ingredients 4 Pacific sole fillets (6 oz. each) About 1/2 tsp. kosher salt About 1/2 tsp. freshly ground black pepper 3 …
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  • Measure juice from citrus salsa. If needed, add orange juice to make 1/3 cup. Place fillets of sole in a heavy zip-lock plastic bag and pour in juice. Seal bag and chill for 15 minutes.
  • Meanwhile, in a blender or food processor, pulse cashews until finely ground. In a shallow bowl, mix nuts with panko, salt, and pepper.
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