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Pistachio-Crusted Baked Sole


Look at what’s on my table…baked sole! Canada boasts of having alot of fish and despite Toronto being a 3 hour flight from the Pacific and a 9o minute flight from the Atlantic, we get some decent Canadian seafood flown into town and some weekly shipments of Mediterranean fish from Europe.

Pistachio Crusted Sole

4 sole fillets
1/2 cup shelled pistachios
zest of 1/2 lemon

zest of 1/2 lime
zest of 1/2 orange
4 tsp. chopped fresh parsley
1 cup bread crumbs
Dijon mustard
salt & pepper
olive oil

Pre-heated 400F oven

  1. Roughly chop your pistachios and place in a bowl. Mix in your 3 types of zest, parsley and bread crumbs. While stirring with a spoon, slowly add some olive oil until the mixture sticks together.
  2. Season your fillets with salt and pepper and brush each top part of the fillet with Dijon mustard.
  3. Pack the breading on top of each fillet and place on a baking sheet that’s been treated with oil.
  4. Place in the upper middle rack of your oven bake for 20 minutes or until the tops have turned golden brown.
  5. Serve with some rice and boiled/steamed greens tossed in olive oil and lemon juice. Pair with an Assyrtiko white from Santorini.

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