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Oven-Baked Sole with a Walnut Crust served on a Herb Salad

Pan-seared lemon sole fillets topped with crunchy walnuts, oven-baked and served over a fresh, zesty herb salad.

HealthyQuickSeafoodHigh ProteinDairy FreeGluten Free

Estimated Nutrition

Per Serving Total
Calories 915.4 kcals 915.4 kcals
Carbohydrates 12.1 grams 12.1 grams
Fat 78.2 grams 78.2 grams
Protein 42.8 grams 42.8 grams
Cook Time
7 mins
Produces
1 people
Allergies
Vegetarian
Vegan
Dairy Free
Gluten Free

Ingredients

Fruits
1
squeeze
Lemon Juice
to taste
1
piece
Lemon
cut into wedges
NutsSeeds
50
g
Walnuts
finely chopped
1
handful
Parsley
fresh
1
handful
Chervil
fresh
1
handful
Basil
fresh
1
handful
Dill
fresh
1
pinch
Salt
1
pinch
Black Pepper
freshly ground
15
ml
Dill
chopped fresh for garnish
OilsFats
15
ml
Olive Oil
for frying the sole
30
ml
Olive Oil
for the salad dressing
Seafood
1
piece
Lemon Sole
skinned and filleted

Steps

  • Preheat the oven to 180°C.
  • Heat oil in an ovenproof frying pan and fry sole fillets on one side for two minutes.
  • Turn the fillets, sprinkle with chopped walnuts, and bake in the oven for five minutes.
  • Combine all salad herbs in a bowl with olive oil, lemon juice, and seasoning.
  • Place the herb salad on a plate and top with the baked sole fillets.
  • Garnish by dipping lemon wedges into chopped dill and place on the plate.