Sunflower seed crusted sole

By Spencer Watts
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  • 4 fillets Dover sole (120 grams each)
  • 1/2 teaspoon (3 milliliters) black peppercorns
  • 1/2 teaspoon (3 milliliters) lemon zest
  • 2 cups (480 milliliters) sunflower seeds
  • 3 tablespoons (45 milliliters) sunflower oil
  • Salt and pepper, to taste


  1. Preheat oven to 400F (205C).
  2. In a food processor, blend peppercorns, lemon zest, oil, salt and five tablespoons of sunflower seeds until texture is smooth. If mixture is too soft, blend in more sunflower seeds to form a paste.
  3. Remove sunflower seed paste and set aside.
  4. Season the sole fillets with salt and pepper.
  5. Coat top side of fillets with sunflower seed paste, using the back of a tablespoon.
  6. Press top side of the fish into the remaining sunflower seeds to form a nice crust.
  7. Place the fish on a baking tray with parchment paper, and bake for 10-12 minutes, or until fish is firm and sunflower seeds have started to brown.
  8. Remove from the oven and serve hot.
  9. Serve with warm roasted chickpea salad (see recipe).


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