Almond-Crusted Pomegranate Sole
Pomegranates aren’t just pretty (a big plus in food presentation), they also pack a mean antioxidant punch.
So while you may be sad about the demise of Summertime Salads, you should be super excited about this fabulous fall fruit.
The BF’s parents grow their own pomegranates at home, and he was as giddy as a kid on Christmas when a huge package of them arrived this week.
Growing up Tucson, I had no idea what to do with these things. I’d tried them before, but the most exotic fruits I’d eaten in the desert were those red things you pull off prickly pears that aren’t really supposed to be eaten fresh off the cactus.
But don’t let pomegranates intimidate you, they’re actually pretty easy to de-seed (if not a bit messy). The BF showed me over the sink. You simply cut a slice in it, break it apart with your fingers, then carefully pull the seeds out. This article has very easy step-by-step pictures.
Or if you’re lazy, just buy a tub of them.
So with about a pound of pomegranate seeds taking space in the fridge, I decided to work these health-boosting babies into my What I Ate Wednesday recipe.
The BF said as a kid he’d had Persian dishes with pomegranate and white fish, and I just so happened to have some Dover Sole begging to be used. Sole is super low in calories (only 100 for 4 ounces), but also high in protein. It has a nice, light buttery taste (without the butter). And, it’s low in mercury.
Unfortunately, upon Googling a bunch of pomegranate white fish recipes, I found that every single one of them called for actual butter and/or a bunch of pomegranate molasses (boiled down pomegranate juice).
So I created my own. I know this dish seems a little more froufrou than what I usually make, but I promise, it’s super easy!
This recipe is packed with nutritious ingredients: extra virgin olive oil and almonds for your omega 3 fats, sole for your protein, and the pomegranate for antioxidants and heart health benefits.
If you’re kinda lazy, you can skip the whole pomegranate sauce making step and simply sprinkle your fish with the pomegranate seeds.
Almond-Crusted Pomegranate Sole
Ingredients:
8 oz. Sole (fresh or thawed)
1/4 C. Almonds
1 T. Extra Virgin Olive Oil
1 Egg
Salt and Pepper
For Sauce:
1/2 C. Pomegranate Seeds
1 T. Extra Virgin Olive Oil
1 T. Lime Juice
1 T. Honey
1 T. Coriander
1 tsp. Ginger (I used fresh grated ginger but you can use the spice if you want)
Directions:
1. Heat oven to 225.
2. Grind almonds in a food processor or blender.
3. Combine almonds with a dash of salt in pepper in one bowl, and whisk egg in another bowl.
4. Dip each piece of sole in the egg, then in the almond mixture. Place fish on a baking sheet lined with wax paper.
5. Heat olive oil over high heat and cook each piece of sole for about 1-2 minutes per side. Once all all cooked, place them back on the tray and into the oven to stay warm while you make the sauce.
6. In the same pan you cooked the fish, combine all the sauce ingredients. Simmer for about 3 minutes, stirring and pressing down on the seeds to release their juices.
7. Remove fish from the oven and top with pomegranate sauce.
8.Enjoy!
Total Calories: about 310, Serves 2
I served the fish with whole wheat couscous and steamed asparagus.
For more delicious recipes, head over to What I Ate Wednesday on Peas and Crayons for Jenn’s weekly linkup, Poor and Gluten Free for Waste Not Want Not Wednesday, Kelly the Kitchen Kop for Real Food Wednesday, and Sprint to the Table for Strange But Good.
Katy says:
You’ve outdone yourself this time, Whit! ;) This looks amazing!
Whitney English says:
Thanks girl! This was definitely a winner with Abe :) I’m going to make it again without the sauce and serve it with butternut squash fries for a Fish & Chips night!
Katy says:
Oooh that sounds really good too!
GiGi Eats Celebrities says:
When you’re on a MISSION – you always ACCOMPLISH IT!!! :D One of the many reasons why I love you!
Check out this de-seeding Pomegranate video: http://www.youtube.com/watch?v=yK3WsTMNi1M
Might be helpful for the future, if you don’t want to use your fingers! ;)
Whitney English says:
Forget the tutorial, did you hear the amazing music in this video??? :)
Claudia Rosenbaum says:
This looks so good! I need to hire you as my personal chef
Whitney English says:
You can pay me in sushi :)
pennyodell says:
This looks great, i am really in the mood for seafood tonight.
Whitney English says:
Did you end up making it?!
Laura @ Sprint 2 the Table says:
This looks so good – thank you for linking up!
I love pomegranates. My “trick” is that if you peel them in a bowl of water, you don’t have to worry about the red splatters. :)
Whitney English says:
Oh good call! Thanks for sharing the tip!
Danielle @ Poor and Gluten Free says:
This looks wonderful, and I love all the tips on de-seeding pomegranates in the comments, too! I tend to avoid them because of all the hassle de-seeding them.
Thanks so much for sharing this on Waste Not Want Not Wednesday, I’ve pinned it :)
Whitney English says:
Thanks for pinning :) Hope you end up trying it!
Vineetha says:
Yummy I love pomegranate recipes, it is one of the my fav fruit. Thanks for sharing with us about this information.