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
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.
MACADAMIA NUT CRUSTED MAHI MAHI
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.
TOMATO AND HERB CRUSTED FILLET OF SOLE
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.
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
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
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
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
AIR-FRYER CRUMB-TOPPED SOLE
Looking for a low-carb supper that's ready in a flash? These buttery sole fillets are covered with a rich sauce and topped with toasty bread crumbs. They're super speedy thanks to your air fryer. -Taste of Home Test Kitchen
Provided by Taste of Home
Categories Dinner
Time 20m
Yield 4 servings.
Number Of Ingredients 10
Steps:
- Preheat air fryer to 375°. Combine mayonnaise, 2 tablespoons cheese, mustard seed and pepper; spread over tops of fillets. , Place fish in a single layer on greased tray in air-fryer basket. Cook until fish flakes easily with a fork, 3-5 minutes. , Meanwhile, in a small bowl, combine bread crumbs, onion, ground mustard and remaining 1 tablespoon cheese; stir in butter. Spoon over fillets, patting gently to adhere; spritz topping with cooking spray. Cook until golden brown, 2-3 minutes longer. If desired, sprinkle with additional green onions.
Nutrition Facts : Calories 233 calories, Fat 11g fat (3g saturated fat), Cholesterol 89mg cholesterol, Sodium 714mg sodium, Carbohydrate 8g carbohydrate (1g sugars, Fiber 1g fiber), Protein 24g protein.
NUT-CRUSTED FRIED FISH
The nutty taste of this simple coating complements flaky fish fillets quite nicely. Complete the meal with parsley new potatoes and corn on the cob in season. Or, for a faster finish, serve with frozen French fries and mixed vegetables.-Taste of Home Test Kitchen, Greendale, Wisconsin
Provided by Taste of Home
Categories Dinner
Time 20m
Yield 2 servings.
Number Of Ingredients 8
Steps:
- In a shallow bowl, combine the bread crumbs, pecans or pistachios, salt and pepper. Place the flour in a shallow bowl and the milk in another bowl. Cut fish fillets into serving-size pieces if necessary. Dredge fish in flour, dip in milk, then coat with the crumb mixture., Heat oil in a nonstick skillet over medium heat. Fry the fish for 4-5 minutes on each side or until it flakes easily with a fork.
Nutrition Facts : Calories 451 calories, Fat 30g fat (4g saturated fat), Cholesterol 73mg cholesterol, Sodium 527mg sodium, Carbohydrate 19g carbohydrate (2g sugars, Fiber 2g fiber), Protein 27g protein.
More about "nut crusted sole recipes"
NUT-CRUSTED SOLE WITH CITRUS SALSA RECIPE -SUNSET MAGAZINE
From sunset.com
3/5 (1)Estimated Reading Time 1 minServings 4-6Calories 362 per serving
- 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.
- Pour 2 tablespoons oil into a 10- to 12-inch nonstick frying pan over medium-high heat; when hot, lift fillets from juice. Dip each in egg, then in cashew mixture to coat. Working in batches, place fillets in a single layer in pan (do not crowd). Cook until browned on the bottom, about 2 minutes; turn with a wide spatula and cook until other side is browned and fish is opaque but still moist-looking in center (cut to test), about 2 minutes longer. Drain briefly on paper towels; keep warm in a 200° oven. Repeat to fry remaining fish, wiping out pan with paper towels and adding 2 tablespoons oil between batches.
- Transfer fillets to plates and top with citrus salsa; serve at once with remaining salsa alongside.
ALMOND-CRUSTED SOLE RECIPE | MYRECIPES
From myrecipes.com
4.6/5 (5)Total Time 20 minsServings 4Calories 325 per serving
- Preheat oven to 475° with a rack set at the top level. Sprinkle both sides of fillets with 1/2 tsp. each salt and pepper, then set on a baking sheet lined with foil. Brush tops of fillets with 2 tsp. olive oil and squeeze a little lemon on top.
- Combine panko, parmesan, nuts, parsley, zest, remaining 1 tsp. olive oil, and a pinch of salt and pepper. Evenly cover fillets with almond mixture. Bake until fish is opaque in center, 6 to 8 minutes. Serve with more lemon.
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ALMOND-CRUSTED SOLE RECIPE -SUNSET MAGAZINE
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3/5 (10)Total Time 20 minsServings 4Calories 325 per serving
- Preheat oven to 475° with a rack set at the top level. Sprinkle both sides of fillets with 1/2 tsp. each salt and pepper, then set on a baking sheet lined with foil. Brush tops of fillets with 2 tsp. olive oil and squeeze a little lemon on top.
- Combine panko, parmesan, nuts, parsley, zest, remaining 1 tsp. olive oil, and a pinch of salt and pepper. Evenly cover fillets with almond mixture. Bake until fish is opaque in center, 6 to 8 minutes. Serve with more lemon.
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