CTV Recipes

All Recipes
Clear all
Meals
Chefs
Dietary Concerns
More Options
Shows

Search Recipes

Sunflower seed crusted sole

Ingredients

  • 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

Directions

  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).


You might like

View All Recipes
Superfood beet smoothie Superfood beet smoothie
Restore smoothie Restore smoothie
Emergency roast chicken Emergency roast chicken
Golden ginger smoothie Golden ginger smoothie
Trout and chips Trout and chips