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4 servings:

  • 4 fillets of sole
  • 2 tablespoons butter
  • 6 tablespoons crushed almonds
  • juice from half lemon
  • splash soy sauce
  • 2 tablespoons fresh parsley, chopped
  • 30ml water
  • salt and pepper



This is probably the most sought-after fish in weight-loss diets, however its purpose is far greater, the sole is a tasty fish that can be prepared in many different ways, thus adaptable to our daily pace and tastes.

Sole is a wish fish with very little fat and which, although not very high in protein, it does offer great biological value. It contains vitamins from the B group, and high amounts of phosphorus, potassium, magnesium and iodine, the latter in higher amounts than other fish. While iodine is a mineral needed for the correct functioning of the thyroid glands, thus regulating various metabolic functions, phosphorus intervenes in our nervous system and muscular activity, providing energy.

To make this ultra healthy recipe, begin with the sole, adding salt and pepper to taste and placing it on a baking tray. Place a dab of butter atop each fillet. Bake the fish at 220ºC for 10 minutes. Meanwhile, make the almond sauce.

Almonds are a great source of vitamin E, optimal for skin, hair and nail care, as well as for strong bones. Due to its high content of fibre and protein, it is a fruit offering a highly nutritional effect which we will use to make the sauce for our sole. Toast the almonds on a pan until they are crunchy. Remove from the heat and let them cool before reheating them with a little butter, stirring constantly. Add the lemon juice, water, soy sauce and parsley.

Once the sauce is ready, pour over the sole and put into the oven again for five minutes. Once the time is up, our sole with almond sauce will be ready to serve and savour.

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