Sole with Garlic-Almond-Caper Sauce

Preparation

1. Preheat oven to 250°F.
2. Pulse flour, 1/4 cup almonds, 1/2 teaspoon pepper and salt in a food processor until almonds are finely chopped. Transfer to a large plate. Whisk egg whites and water in a shallow dish. Dip fish fillets in the egg mixture, then into the flour mixture, coating well on both sides. Shake off any excess.
3. Heat 1 tablespoon canola oil in a large (12-inch) nonstick or cast-iron skillet over medium heat. The oil should be quite hot: when you drop a bit of the seasoned flour into it, it should sizzle up immediately.
4. Add half the fish to the skillet and cook until golden brown, 2 to 4 minutes per side. Transfer the fish to a large baking sheet and place in the warm oven. Heat the remaining 1 tablespoon canola oil and cook the next batch of fish. Remove the skillet from the heat. Transfer the fish to the baking sheet.
5. Add olive oil to the skillet and return to low heat. Add garlic and the remaining 1/4 cup almonds; cook, stirring, for 15 seconds. Remove from the heat; stir in capers, lemon juice and the remaining 1/4 teaspoon pepper. Divide the fish among 4 plates and top with the sauce. Serve with lemon wedges, if desired.

Tips & Notes

• For sustainably fished sole or flounder, look for wild-caught fish from the U.S. Pacific. For more information, visit seafoodwatch.org.

Nutrition