ArrowDownFill 1arrow-small-lineFill 1Cooking Light - EasyCooking Light - FastCooking Light - So GoodCooking Light - How-ToCooking Light - Staff FaveCooking Light Badge - Wow!GroupClose IconEmailEmpty Star IconLike Cooking Light on FacebookFull Star IconShapePage 1 Copy 3Page 1 Copy 2Grid IconHalf Star IconFollow Cooking Light on InstagramList IconMenu IconPrintSearch IconSpeech BubbleFollow Cooking Light on SnapchatFollow Cooking Light on TwitterWatch Cooking Light on YouTubeplay-iconWatch Cooking Light on Youtube

Sole with Almond and Wine Sauce

Photo: Susie Cushner
Prep time 25 mins
Yield Serves 4

Ingredients

  • 1/4 cup sliced almonds, toasted
  • 3/4 cup all-purpose flour
  • 1 teaspoon salt
  • 1 teaspoon ground pepper
  • 2 pounds sole or flounder fillets
  • 1/4 cup olive oil
  • 3/4 cup dry white wine
  • 2 tablespoons chopped fresh flat-leaf parsley
  • 3 tablespoons unsalted butter, chilled and cut into small pieces
  • Pan-Roasted New Potatoes with Asparagus

Nutrition Information

  • calcium 58 mg
  • calories 529
  • caloriesfromfat 0 %
  • carbohydrate 20 g
  • cholesterol 129 mg
  • fat 28 g
  • fiber 2 g
  • iron 2 mg
  • protein 42 mg
  • satfat 8 g
  • sodium 751 mg

How to Make It

  1. Heat oven to 350°.

  2. Place the sliced almonds on a baking sheet and toast in the oven for 6 to 7 minutes, or until lightly browned.

  3. In a shallow pan, combine the flour, salt, and pepper. Lightly dredge the fish fillets in the flour mixture and set aside. In a large nonstick skillet, heat 2 tablespoons of the oil over medium-high heat. Leaving enough room to turn the fillets, brown them until golden, about 1 to 2 minutes per side. Transfer the fish to a plate and cover with foil to keep warm. Repeat until all the fish is cooked, using the remaining oil if necessary.

  4. Increase the heat to high and add the wine, parsley, and almonds. Bring to a boil and cook for 1 minute. Turn off the heat and add the butter. Stir with a wooden spoon until all the butter melts and the sauce slightly thickens. Adjust the seasoning, if necessary, with salt and pepper. Serve the sauce over the fish.