Sole Amandine Recipe

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Sole Amandine
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Ingredients:

  • 2 tbsp slivered almonds
  • 1 1/2 lbs sole fillets
  • 2 tsp butter or 2 tsp soy margarine
  • 1 tsp canola oil
  • 2 tbsp white wine
  • 1 tbsp lemon juice
  • salt and pepper

Directions:

  1. Toast almond slices on cookie sheet in oven until lightly browned.
  2. Spray large pan with non-stick oil. On medium heat, warm butter and oil.
  3. Fry sole on both sides. After turning to second side, sprinkle with wine, lemon juice, salt and pepper.
  4. Spread toasted almond slices on fillets of sole.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 580.56 Kcal (2431 kJ)
Calories from fat 403.8 Kcal
% Daily Value*
Total Fat 44.87g 69%
Cholesterol 81.61mg 27%
Sodium 517.83mg 22%
Potassium 759.59mg 16%
Total Carbs 14.26g 5%
Sugars 3.81g 15%
Dietary Fiber 7.25g 29%
Protein 35.66g 71%
Vitamin C 1.5mg 2%
Iron 2.2mg 12%
Calcium 208.3mg 21%
Amount Per 100 g
Calories 225.71 Kcal (945 kJ)
Calories from fat 156.99 Kcal
% Daily Value*
Total Fat 17.44g 69%
Cholesterol 31.73mg 27%
Sodium 201.32mg 22%
Potassium 295.31mg 16%
Total Carbs 5.54g 5%
Sugars 1.48g 15%
Dietary Fiber 2.82g 29%
Protein 13.86g 71%
Vitamin C 0.6mg 2%
Iron 0.8mg 12%
Calcium 81mg 21%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 14.6
    Points
  • 16
    PointsPlus

Good Points

  • saturated fat free,
  • good source of fiber

Bad Points

  • High in Sodium

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