Healthy Sole Filet with Almonds Recipe

Serves/Makes: 4


  • 1 pound (454 g) sole or haddock fillets
  • 1 egg, slightly beaten
  • 1/4 cup (60 mL) low fat milk
  • 1 1/3 cups (330 mL) whole wheat breadcrumbs
  • 1 teaspoon (5 mL) oregano or basil
  • 1/4 teaspoon (1 mL) sea salt
  • 1/4 teaspoon (1 mL) pepper
  • 2 teaspoons (10 mL) lemon juice
  • 2 tablespoons (30 mL) water
  • 1 tablespoon (15 mL) melted margarine or butter
  • Minced blanched almonds
  • Minced green onions
How to cook Healthy Sole Filet with Almonds:
  • Preheat oven to 425°F (220°C).
  • Into a shallow, large enough to dip fish fillets, bowl, beat together egg and milk.
  • Onto a plate, mix together breadcrumbs, oregano or basil, sea salt and pepper.
  • Dip fish fillets into milk mixture then coat with breadcrumbs mixture.
  • Lay coated fish fillets side-by-side onto a greased (with a non-stick spray or shortening) baking sheet.
  • Into a small bowl, mix together lemon juice, water and melted margarine or butter.
  • Pour lemon juice mixture all over fish fillets sprinkle with minced almonds and green onions (see below), to taste.
  • Bake into preheated oven, uncovered, for approximately 10 minutes, until fish flesh is longer translucent.
  • If desired, wait after baking to sprinkle fish fillets with green onions.


Excellent, healthy lunch or supper!


The Healthy Sole Filet with Almonds is a very affordable dish. Great tasting food is easy to cook and is also healthy.

This recipe for Healthy Sole Filet with Almonds serves/makes: 4

The Healthy Sole Filet with Almonds recipe and the pictures are adopted from The Our Favorite Fish & Seafood Recipes Cookbook.

Main Ingredient: Sole (more Sole recipes)
Preparation Method: Baked (more Baked recipes)

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