Recipe · 30 min
Almond Dusted Sole with Balsamic-Parmesan Asparagus & Tomatoes
- 30 min
- 2–6 servings
- 574 kcal / serving
Almond-dusted sole pairs with balsamic-parmesan asparagus and tomatoes for a light weeknight meal. The crisp fish and tender vegetables come together quickly for a satisfying, balanced dinner.
Free on iPhone · servings scaled, grocery list written for you.
Ingredients
- 1 small bunchasparagus
- ½ pintgrape tomatoes
- ½ small bunchItalian (flat-leaf) parsley
- ½lemon
- 1 ozParmesan cheese
- ¾ lbsole fillets
- lemons
From the pantry: almond meal/flour, balsamic vinegar, black pepper, butter, unsalted, salt
Cookware
aluminum foil · baking sheet pan · chef's knife · citrus juicer (optional) · colander · cutting board · grater · measuring cups · measuring spoons · mixing bowls · nonstick skillet · oven mitts · spatula · stirring spoon · tongs
Kitchen help: cups to grams · tablespoons to cups · oven temperatures · butter conversions · what each cooking tool is for · ingredient substitutes
More dinner ideas: easy dinners
Shopping list by aisle
Produce
- 1 small bunchasparagus
- ½ pintgrape tomatoes
- ½ small bunchItalian (flat-leaf) parsley
- ½lemon
- lemons
Meat & seafood
- ¾ lbsole fillets
Dairy, eggs & chilled
- 1 ozParmesan cheese
3 aisles for this recipe. Plan a week in MealPot and it merges every dinner into one list in this order, scaled to your household.
Ingredients for 2, 4 and 6 servings
| Ingredient | 2 servings | 4 servings | 6 servings |
|---|---|---|---|
| asparagus | 1 small bunch | 2 small bunches | 3 small bunches |
| grape tomatoes | ½ pint | 1 pint | 1 ½ pints |
| Italian (flat-leaf) parsley | ½ small bunch | 1 small bunch | 1 small bunch |
| lemon | ½ | 1 | 1 ½ |
| Parmesan cheese | 1 oz | 2 oz | 3 oz |
| sole fillets | ¾ lb | 1 ½ lb | 2 ¼ lb |
Quantities in US units. Any other household size: MealPot scales the recipe and the grocery list for you.
Directions
- Preheat the oven to 450°F and line a baking sheet with foil if you like. Spread the asparagus and grape tomatoes on the sheet in a single layer.
- Season the vegetables by dotting with butter pieces, drizzle with balsamic vinegar, and season with salt and pepper. Roast, tossing once, until just tender, about 12–15 minutes.
- While the vegetables roast, zest the lemon into a medium bowl and reserve the lemon for serving. Mix almond meal with lemon zest and a pinch of salt and pepper.
- Pat the sole fillets dry, then press them into the almond meal mixture on both sides to coat. Set aside.
- Warm a nonstick skillet over medium heat and melt the butter, swirving to coat the bottom.
- Add the almond-coated fish and cook 2–3 minutes per side until golden and just cooked through; transfer to a plate.
- Finely grate the Parmesan and trim and mince the parsley leaves (discard stems).
- When the vegetables are done, remove from the oven and stir in Parmesan and half the parsley; season lightly and toss.
Two tips
- Prep tip: zest the lemon and finely chop parsley ahead of time and refrigerate until ready to cook.
- Serving tip: finish with a light squeeze of lemon over the fish and a final sprinkle of parsley for brightness; if you have extra balsamic, whisk a tiny drizzle over the vegetables just before serving.
Nutrition per serving
- Calories
- 574 kcal
- Protein
- 35 g
- Carbs
- 15 g
- Fat
- 43 g
- Fiber
- 6 g
- Sodium
- 528 mg
Estimates from the recipe's published nutrition data; they change with the version you pick above.
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Ingredient quantities, timing and nutrition follow the original Mealime recipe ↗ (captured 2026-09-12). The photo is MealPot's AI-rendered illustration of the finished dish; the description, directions, aisle list and serving table are MealPot's.